14TH JANUARY – 20TH JANUARY

 

14TH JANUARY – 20TH JANUARY

  January 13, 2019

MONDAY 14TH JANUARY

 

A) Gymnastic Strength

Max Reps Ring Dips 

Rest 2 mins 

Max Reps Ring Dips 

Rest 2 mins

B) E2MOM 8 mins (5 sets)

40-60% of your first Max Set

 

 

B ) WOD 

 

AMRAP 18

25 Cal Row / Ski / Air Bike  or 50 Cal Bike erg

12 Clean and Jerks 70/47.5kg

12 Burpee over bar

6 Ring Muscle ups

 

TUESDAY 15TH JANUARY 

 

Strength

 

A) Build to a 3RM Front Squat (3 sec pause in the bottom on rep 1 only)

 

Then 3 x 3 @95% (no pauses)

 

B) WOD

 

Every 3 mins for 12 Mins (4 Rounds)

 

15 Cal Row / Ski / Air Bike  or 30 Cal Bike erg

10 Thrusters 42.5/30kg

Max Reps Pull Ups

(Timecap 2.20 each round)

 

 

 

WEDNESDAY 16TH JANUARY 

 

WEIGHTLIFTING 

 

A) Snatch Complex:

1 Snatch pull + 1 x Snatch 

5 sets @ 50% 1RM Snatch

3 sets x 3  @60% 

2 sets x 2 @ 70%

Single Snatch (no pulls) @ 75% x 2

 

 

B) WOD

AMRAP 14

5 -10 – 15 – 20…. T2B

200m Run before and after 

 

 

THURSDAY 17TH JANUARY

 

Strength

 

A ) Seated Barbell Z Press (use spotter to assist from rack)

4 x 6 (rest 2 mins)

DB Lateral Raises 3 x 12 

 

 

B ) WOD

 

EMOM 15

  1. 60 Double Unders
  2. 15 Front Squats 60/40kg
  3. 15 Hand Release Press ups

 

 

FRIDAY 18TH JANUARY 

 

Gymnastic Volume

A ) EMOM 12

  1. 3 Wall Climbs
  2. 9 C2B / Pull Ups
  3. 15 V-Ups

 

WOD ( 16 MIN ) 

For time:

30 Box Jumps 24/18”

20 Deadlifts 100/65kg

30 Box Jumps

16 Deadlifts 110/72.5kg

30 Box Jumps

12 Deadlifts 120/80kg

30 Box Jumps

8 Deadlifts130/87.5kg

30 Box Jumps

4 Deadlifts 140/95kg

 


SATURDAY 19TH JANUARY 

 

Weightlifting

 

A ) Build to a heavy Clean Complex:

Power clean + Hang Clean + Jerk

Then 5 – 7 quality complexes 80%+

 

B ) WOD  ( 14 MINS ) 

For time: 

150 Wall Balls 9/6kg

EMOM complete 10 KBS 24/16kg

 

 

CROSSFIT TEAM WOD  ( SW ) 

 

Teams of 4

2 working on amrap
1 working on machine
1 resting
split reps how you wish

A) Amrap 9mins – max calories on Bike Erg
10 sync box jumps
10 sync kb swings 24/16kg

REST 3mins

B) Amrap 9mins – max calories on Ski Erg
10 sync plate gtoh 20/10kg
10 sync overhead plate reverse lunge 20/10kg

REST 3 mins

C) Amrap 9mins – max calories on Rower
10 Sync wallballs (use wall targets)
5 sync burpees

 

 

 

 

SUNDAY 20TH JANUARY 

 

OPEN WOD 13.1

AMRAP 17

40 Burpees

30 Snatches 35/20kg

30 Burpees

30 Snatches 60/35kg

20 Burpees

30 Snatches 75/45kg

10 Burpees

AMRAP Snatch 95/55kg

Scaling: This RX’d is the Open WOD however in order to ensure the scaling is correct you should aim to get to the AMRAP of Snatches at a weight that is around your max then work out you increments accordingly.

Lots of time to build up to heavy in the warm up and ask the coaches for guidance.

 

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