CrossFit WOD, January 23, 2020

Heavy Day!

TOROKHTIY COMPLEX (1-1-1…)
SNATCH + SNATCH BALANCE + OH SQUAT

Use this as a good warm up. Pull into catch, straight dip and strong squat!
Snatch (Build to a 1rm)
Clean and Jerk (2-2-2-…)
Build to a heavy double. Not touch and go.
Front Squat (2RM)
Suggested Build:
50%x5
65-75-85-90%+ x2

CrossFit WOD, January 22, 2020

Wednesday

Metcon (Time)
7 Rounds for Time:

14 KB Swings (53/35)[70/44]
7 V-Ups*
7 Ring Dips [5/3 Ring MU]
7 Box Jumps (24/20)[30/24]

Hands touch toes on V-Ups. Keep legs as straight as possible.

Optional Finisher
Metcon
Skills practice:

Hit 2 or 3 rounds of this, do whatever numbers you can but try to make them perfect. Rest as needed between everything:

8 Butterfly or Kipping Pull Ups
8 Toes to Bar
12 Alternating Pistols (use assistance if necessary).

CrossFit WOD, January 21, 2020

Tuesday

Metcon
25 Minute EMOM:

1: 18/15 Calorie Row
2: 40 Double Unders
3: 3 Rope Climbs
4: Handstand Practice
5: Rest

Metcon
3 Rounds:

15 GHD Sit Ups
20 Bicep Curls (bar or dumbbells)

CrossFit WOD, January 20, 2020

Monday

Warm-up
Warm-up
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

Into…

3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups

Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.

NO KIP, NO SWING, NO CHEATS!

Strength
Sumo Deadlift (8-8-8-8-8)
Build to heavier than last week.

Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees

Optional Cool Down
Warm-up
FOR RECOVERY
Pec, lat and calf stretching

CrossFit WOD, January 19, 2020

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs

Partner Strength
Clean and Jerk (3-3-3)
IN TEAMS OF 2…

3-3-3
Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

CrossFit WOD, January 18, 2020

Saturday

Warm-up
Warm-up
2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Row*

*Every 2:00 including 3,2,1 go..perform 10 Burpees

-Rest 3:00-

AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Rows

Cool Down
Warm-up
FOR RECOVERY
8:00 of Flow Yoga or Stretching