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CrossFit Week of WODs 12.12.16

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Monday 12/12/16

Strength/Skill Work:

Snatch (Squat) 3 Reps @ 60%, 3 Reps @ 65%, 3 Reps @ 70%, 3 Sets of 3 @ 75%

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“Uppercut”
4 Rounds For Time: (14 Min Cap)
10 Ring Dips S(10 Push Ups) RTG(5 Ring Muscle Ups)
10 Squat Snatches S(75/55) RX(95/65) RTG(115/80)
15 Box Jump Overs S(Step Ups) RX(24/20)

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Tuesday 12/13/16

Strength/Skill Work:

10 Minutes to Build to a Moderately Heavy Single Power Clean

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“Chainsaw”

3 Min AMRAP:
15 Calorie Row
15 Power Cleans S(75/55) RX(95/65) RTG(115/85)
3 Min AMRAP:
12 Calorie Row
12 Power Cleans S(95/65) RX(115/80) RTG(135/95)
3 Min AMRAP:
9 Calorie Row
9 Power Cleans S(115/75) RX(135/95) RTG(155/105)

*Rest 3 Minutes Between AMRAPs

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Wednesday 12/14/16

“Fire Alarm”
9 Rounds For Time: (21 Min Cap)
7 Thrusters S/RX(75/55)
7 Pull Ups
7 Burpees
*After Rounds 3 and 6 Complete 30/25 Cal Assault Bike S(Airdyne)

Scaled – 5 Reps of Each Movement Per Round

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Core WOD

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Thursday 12/15/16

“Hold Em”

For Time: (18 Min Cap)
Buy-in: 200 Double Unders S(100 Dubs/400 Singles)
3 Rounds:
50′ Walking Lunge
20 V-Ups RTG(GHD Sit Ups)
50′ Walking Lunge
10 D-Ball Over Shoulders S(50/40) RX(80/50) RTG(100/80)

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Friday 12/16/16

Strength/Skill Work:

Clean (squat) and Jerk – 1 Set @ 65, 70, 75, 80% and 3 Sets of 1 @ 85%

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“16.4 Remix”
13 Min AMRAP:
15 Deadlifts S(155/105) RX(225/155)
15 Wallballs S(14/10) RX(20/14)
15 Calorie Row
15 Handstand Push Ups S(DB Push Press 45/30)

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Saturday 12/17/16 

“Flying V”
For Time:

400 M Run S(250 M Run)
25 Toes-to-Bar S(15 Toes to Bar/25 Knees to Chest)
400 M Run
15 Front Squats S(115/80) RX(135/95) RTG(155/105)
400 M Run
5 Rope Climbs S(3 Rope Climbs)
400 M Run
15 Front Squats
400 M Run
25 Toes-to-Bar