Training January 6th- 12th

SUNDAY

2:30 pm ROM WOD – mobility for CrossFit
3 pm Coach’s Choice WOD

MONDAY

“Air Walker”

AMRAP 20:
200m Run
50 Double Unders
3 Rounds of “The Hang Chief”

1 Round of “The Hang Chief”:
3 Hang Power Cleans @ 135/95#
6 Pushups
9 Air Squats

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Thunderdome #1

Max Effort: Back Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions

TUESDAY

Back Squat Cycle Week 1 of 6

E2MOM for 8 Rounds
6 Back Squats
*Start with any one pair of plates on the bar.
*Build to a 6RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)
*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

Max: Power Clean + 5 Push Presses

E2MOM for 8 Rounds
1 Power Clean + 5 Push Presses

*Start with any one pair of plates on the bar.
*Work up to a max in the complex.
*If you hit your max before the 8th round, back off 10-20# and keep performing the complex at that load for all remaining rounds.

-then-

“Clothesline”

AMRAP 12:
2 Push Presses @ 115/80#
2 Situps or GHD Situps
2 Box Jump Overs @ 24/20″
4 Push Presses @ 115/80#
4 Situps or GHD Situps
4 Box Jump Overs @ 24/20″
6 Push Presses @ 115/80#
6 Situps or GHD Situps
6 Box Jump Overs @ 24/20″

Up by 2’s Until Finish

Rx+: Only use GHD Situps

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Thunderdome #2

Max Effort: Bench Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

“Viking Snatch”

In 2 minutes:
Partner 1: Row 400m
Partner 2: Snatch for max load

*At the end of 2 minutes, swap roles.
*Repeat for 28 minutes

Scored by total load Snatched by both partners. You only score your best Snatch achieved during each interval.

FRIDAY

“Bee’s Knees”

5 Rounds:
1 Minute Chest to Bar Pullups
1 Minute Wallballs
1 Minute Kettlebell Swings @ 53/35#
1 Minute Rest

*Scored by total reps.

SATURDAY

“Speed Bump”

Teams of 3
Only one teammate works at a time.
Divide the reps however you want.

AMRAP 30

2 Rounds
30 Bar-Facing Burpees
30 Hang Cleans @ 95/65#
30 Toes to Bar
30 Thrusters @ 95/65#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 115/75#
30 Toes to Bar
30 Thrusters @ 115/75#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Cleans @ 135/95#
30 Toes to Bar
30 Thrusters @ 135/95#

Scored by total reps.