SUNDAY
Sunday Fun Day!
3 pm surprise WOD
MONDAY
Back Squat
3 sets x 5 reps @ add +10/+5 lb to last week
-then-
Glute Ham Raises
3 sets x 8 reps
*Hold a 5-25# plate against your chest if you can.
TUESDAY
Sign up for the 2017 CrossFit Open!
CrossFit Open WOD 15.1
AMRAP 9
15 Toes to Bar
10 Deadlift @ 115/75#
5 Power Snatches @ 115/75#
-then-
15.1A
6 minutes to find a 1RM Clean and Jerk
WEDNESDAY
Shoulder Press
3 sets x 5 reps @ add +5/+3 lb to last week
-then-
For time:
30 Push Press @ 135/95#
50 Box Jumps @ 24”/20”
THURSDAY
Skill work on Turkish Getups and Butterfly Kipping Pullups
-then-
EMOM20
Odd: 1 Turkish Getup @ heavy
Even: 1-10 Butterfly Kipping Pullups
*Alternate arms for Turkish Getup. In total you will perform 5 right arm getups and 5 left arm getups. Pick a number of pullups that is doable for all rounds and stick with it.
FRIDAY
Find a 3RM Power Clean
-then-
Michael
3 RFT
800m Run
50 Hip Extensions
50 Situps
SATURDAY
For max reps:
1 min Squats
1 min Push-ups
1 min Box Jumps @ 20”/20”
1 min Pull-ups
1 min Inverted burpees
1 min Wall-ball shots @ 20#/20#
1 min Burpees
1 min Double-unders
Scored by total rep
Video of Coach Glassman briefing this workout.
Compare to Jan. 26th 2016