Wednesday, September 20th 2017

Warm-Up:
Run 400m or Row 500m
1 Minute Russian Baby Maker
10 Toe Touches
20 Alternating Torso Twists
10 PVC Pass Throughs
Power Snatch Progression w/ PVC Pipe & Bar

Strength: (18 Minutes - 20 Minutes)
Power Snatch
5 x 3 @ 60% of 1Rm
or
Build each working set
or 
Stay light and work on form

Workout of The Day:
Buy In: 100 Double Unders (2 Minute Cap)
Then…
AMRAP for 10 Minutes
20 Pistols (10L 10R)
10 Push-Ups
20 Abmat Situps

 

Tuesday, September 19th 2017

Warm-Up:
3 Minutes of Double Under Practice
10 Worlds Greatest Stretches
10 Windmills
20 Torso Twists
30 Banded Pull-Aparts
Banded 3-Way Stretch | 20 Seconds Each Position
30 Banded Monster Walks

Strength: Back Squat
4 x 4-6 @ 70%

Workout of The Day:
AMRAP For 12 Minutes
21 DB Shoulder To Overhead (40/20)
15 T2B
9 Wallballs (20/14)

Optional Core Work: (4 Minutes)
Tabata Sit-Ups | :20 of Work | :10 of Rest 8x

 

Sunday, September 17th 2017

::CFS Olympic Lifting Class::
Snatch Balance | 5 Sets | 3 Reps @ 50%-55%
2 Snatches + 1 OHS | 5 Sets @ 65%
4 Jerks @ 75% | 3 Sets
Clean & Jerk | 4 Sets @ 75% | Have violently fast hips
Accumulate a 3 Minute Front Rack Static Hold | Heavier than last week

::CrossFit Class::
Technique Practice for the movements in the WOD (15 Minutes)
Practice: Deadlifts, Hang Power Clean, Push Ups, Strict Press, Pull-Ups

Partner Workout of The Day:
*complete in teams of 2*
*partners can divide reps however they choose- run must be done TOGETHER.*

For Time:
50 Deadlift (155/125)
200m Run Together
40 Hang Power Clean (115/75)
200m Run together
30 Push Ups
200m Run together
20 Strict Press (115/ 75)
200m Run together
10 Pullups
200m Run together
20 Strict Press
200m Run together
30 Push Ups
200m Run together
40 Hang Power Clean

200m Run

50 Deadlift