THURSDAY 10/5/17
WARM UP
Trainer’s Choice
FIRST…
Skill
A) Front Squat x 5 Sets x 6 Reps
B) 2 Power Cleans + 1 Jerk x 8 Sets (Build Each Set)
WOD
11 Minutes AMRAP
11 Hang Power Cleans (75/55)
7 Push Jerks
7/4 Calories Assault Bike
WARM UP
Trainer’s Choice
FIRST…
Skill
A) Front Squat x 5 Sets x 6 Reps
B) 2 Power Cleans + 1 Jerk x 8 Sets (Build Each Set)
WOD
11 Minutes AMRAP
11 Hang Power Cleans (75/55)
7 Push Jerks
7/4 Calories Assault Bike
WARM UP
Trainer’s Choice
FIRST…
Skill
EMOM 12:
WOD
13 Minutes AMRAP
13 T2B
13 KB American Swings
13 Lateral Box Jump Overs
Level 1: 35/26, Russian Swings, Wall Sit-Ups, 24/20
Level 2: 53/35, American Swings, Wall Sit-Ups, 24/20
Level 3: 70/53, American Swings, T2B, 30/24
WARM UP
Trainer’s Choice
FIRST…
Skill
Movement Review & Scaling
WOD
21-15-9
Deadlift (155/105) *Can Scale Up To 185/125
Burpees To Plate
Calories Row
12-9-6
Front Squats (135/95)
HSPU
Calories Row
9-6-3
OH Walking Lunges (75/55)
Ring Push-Up
Calories Row
WARM UP
Trainer’s Choice
FIRST…
Skill
3 Rounds For Quality:
RFESS (With DB – Scale: BW) x 10 (Each)
Shoulder Taps (Box Or Wall) x 10
Hollow To Arch – 3 Each Side
Assault Bike Sprint AFAP x 8/6 Calories
WOD
Crossfit Team Series Workout #4
100 Calories Row, Switch As Needed
100 T2B, Switch As Needed
WARM UP
Trainer’s Choice
FIRST…
Skill
3 Rounds For Quality:
Prone T-spine Rotation x 6 (Each)
Reverse Banded/Lat Shoulder Stretch x :20 Seconds (Each)
Standing Powell Raise x 8 (Each)
Behind The Neck Push Press x 8
EMOM 10
Power Snatch + Overhead Squats – 1 + 2
WOD
5 RFT
9 Box Jump Over (24/20)
12 Power Snatch (115/75)
200 Meter Run (End Of Driveway)
WARM UP
Trainer’s Choice
FIRST…
Skill
Front Squat – 75% 3 Reps x 6 Sets
(2 Second Pause In Bottom)
WOD
Luring WOD #2
Metcon:
7 Minutes AMRAP
500 Meter Row
25 Thursters
15 CTB Pull-Ups
Level 3 – 45/35, CTB
Level 2 – 45/35, Pull-Ups
Level 1 – 35/15, Ring Rows
WARM UP
Trainer’s Choice
FIRST…
Skill
Split Jerk Skill Work
Split Jerk Jump (No Bar) x 10
Strict Press In Split – x 10 (Empty Bar)
x3
+
EMOM 10 – Split Jerk – 2 Reps
WOD
18 Minutes AMRAP
21 OverHead Squats (95/65)
15 Calories Row
9 K2E/T2B
400 Meter Farmer’s Carry (40/25)
WARM UP
Trainer’s Choice
FIRST…
Skill
Review Hang Power Snatch
WOD
800 Meters Row
70 AbMat Sit-Ups
60 Front Squats (75/55)
50 Calories Assault Bike
40 Hang Power Snatch
30 Burpee Box Jumps
20 HSPU
10 Strict CTB Pull-Up + Ring Dips
WARM UP
Trainer’s Choice
FIRST…
Skill
3 Rounds For Quality:
I-Y-T (On Bench) – (5/2.5) x 10
Handstand Hold/Box Hold – :30 Seconds
Cossack Squat – (Slow, Controlled With Light DB) T x 10 (Each Side)
+
Strict Press – 6 x 4
WOD
3 RFT
20 Deadlifts (185/125)
30 Wall Balls (20/14)
400 Meter Run
Rest 2 Minutes Between Rounds
WARM UP
Trainer’s Choice
FIRST…
Skill
Squat Clean
EMOM 10 – 1 Clean Pull + 1 Clean From 2 Seconds Pause @ Knee + 1 Clean (From Ground)
WOD
Lurong Benchmark Workout
Metcon: “Raising The Bar Test”
9 Minutes AMRAP
8 Lateral Burpees Over Bar
7 Cleans
6 Front Rack Lunges
5 Shoulder To OH
Level 3 – 135/95
Level 2 – 95/55
Level 1 – 64/45 **Front Squats Instead Of Front Rack Lunges
*Same Weight For Open/Masters
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