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Author: SLCCrossFit

0

01/28/2015

Main - WOD


Warm-up


3 rounds:
25 jumping jacks
7 GHD sit-ups
7 GHD ext
5 GHD glute ham raises
1:00 plank hold

Skill


15 mins:

3X:20 hollow arch swings on rings
3 ring MUs
5 wall walks
5 light turkish get ups each arm

Facing the wall:
3X:20 tight body handstand holds
10 shoulder shrugs
10 shoulder taps
10 straight arm hip taps (only if you can do shoulder taps)

then 5-10 minutes reviewing, trying, and choosing weight for the kettlebell/dumbbell snatch.

Metcon


Choose a weight on the snatches that will allow you to cycle through quickly and maintain intergrity of the movement. Try to keep rounds within 2-3 seconds of each other.

Metcon (Time)


5 rounds:
250m row
10 alternating KB/DB snatch
5 no push up burpees

1:1 rest

SLC RECOVERY


5K row
every 500m do:
10 inch worms
30 HS hold

+20 mins mobility
0

01/27/2015

Main - WOD


Warm-up


50 single unders
50 double unders

Group warm-up starts at 5 minutes after the hour!

Weightlifting


Alternate and rest 1:00 between A1 and A2

A1: Shoulder Press (As heavy as possible complete 8-6-6-7-10)

A2: 90 degree bent over row (As heavy as possible complete 8-6-6-7-10)

Metcon

Metcon (Time)


15 shoulder to overhead 95/65
20 pull-ups
25 double unders
1000m row
25 double unders
20 pull-ups
15 shoulder to overhead 95/65

SLC RECOVERY


10 min row at 50%
+
30 sec at 85%
30 sec at 50%
x20
+
10 min row at 50%
0

01/26/2015

Main - WOD


Warm-up


500m row

4 rounds of :20 each

jumping jacks
push-ups
air squats
pull-ups
burpee broad jumps

1:00 calf stretch each leg
1:00 couch stretch each leg

Weightlifting


Rest 2:00 between sets

Tempo front squat @42x1 (As heavy as possible complete 4-3-3-2-4-8)

Metcon


With a partner:
400m run together
Partner 1 does 10 wall balls
while partner 2 does as many burpees possible in the time it takes partner 1 to do WB. Switch until 6 minutes is up, rest :90, 3 rounds.

Score is combined walllballs and burpees for all 3 rounds.

Metcon (AMRAP - Reps)


3 rounds:
Against a 6 min clock:
400m run
in remaining time
10 wall balls 20/14
burpees

rest 90 seconds between rounds
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SATURDAY, JANUARY 24

WARMUP

500 meter row or 100 double unders

3 rounds

10 pass throughs

10 meters walking lunge

10 wall balls

30 second plank

 

WOD

20 minute AMRAP

5 pull-ups

10 push-ups

15 squats

400 meter run/500 meter row

0

01/24/2015

Main - SLC Barbell


Snatch

Clean

0

01/23/2015

Main - WOD


Warm-up


400m run or 500m row

Group warm-up, starts 5 minutes after the hour!

Weightlifting


Alternate and rest 1:00 between A1 and A2

A1: weighted ring dips (As heavy as possible complete 8-6-6-7-10)

A2: Strict weighted chest to bar (Complete 8-6-6-7-10)

Metcon

CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)


10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups
0

01/22/2015

Main - WOD


Warm-up


30 jumping jacks
20 jumping lunges
20 steps alt. high kicks
10 banded good mornings
10 toe touches
10 GHD ext
5 GHD ghr
5 inch worms w/1 push up

Weightlifting


Rest 2:00 between sets.

Tempo deadlift @5020 (As heavy as possible complete 8-6-4-8-6-4)

Metcon

Metcon (Time)


4 rounds:
10 ground to OH 95/65
15 TTB
20 cal row

1:1 rest
0

01/21/2015

Main - WOD


Warm-up


30 cal AD (don't step on pedals!)
20 arm circles forward/backward
5 inch worms w/2 push ups
10 hollow to arch swings
10 GHD sit-ups
10 GHD ext
1:00 accumulated L hang

Skill


15 minutes to complete:

5-4-3-2-1

strict pull-ups
strict HSPU

5 rope climbs
5 ring MU (or progression)
5 bar MU (or CTB)
3X max distance 20# ball throw
(start at cage, toss towards garage, watch out for others please)

then 10 mins to establish a max height jump from knees onto plates or box.

Box/plate jump from knees (Establish a max height jump from knees)

Metcon

Metcon (Time)


500m row then
3 rounds:
30 wall balls 20/14
20 KBS 53/35
200m run
0

01/20/2015

Main - WOD


Warm-up


50 single unders
50 double unders
10 attempts at triple unders

group warm-up starts at 5 minutes after the hour!

Weightlifting


Establish 1RMs then aletrnate and rest 1:00 between A1 and A2

A1: Tempo bench press @5151 (Establish a 1RM then 3X3 at 80%)

A2: Tempo 45 degree row @5151 (Establish a 1RM then 3X3 at 80%)

Metcon


RX+:
box jumps 30/24
power cleans 135/95

Try to maintain the same amount of reps each :45 working period.

Metcon (AMRAP - Reps)


4 rounds:
:45 seconds burpee box jumps 24/20
:45 seconds rest

rest 3:00

4 rounds:
:45 seconds power cleans 95/65
:45 seconds rest

rest 2:00

4 rounds:
:30 double unders
:30 rest
0

01/19/2015

Main - WOD


Warm-up


500m row
3 rounds of :20 each movement

air squats
pull-ups
burpees
push ups
broad jumps

Weightlifting


Rest 2:00 between sets. Record heaviest set of 5.

Front Squat (Complete 6-5-5-5-5-6 as heavy as possible)

Metcon


One partner working at a time. Complete the 9-7-5 before switching. The last 3 minutes of the AMRAP partners may switch out as needed. Keep moving and work fast, you get to rest while your partner works!

Metcon (AMRAP - Reps)


With a partner:

AMRAP 20
9-7-5

thrusters 75/45
pull-ups
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