WEDNESDAY – 1/11 SKILL: E2MOM x 9 Rounds (preform each movement 3 times) 1) 1-2 Rope Climbs 2) Accumulate :45 Plank Hold (Forearms) 3) Max HS Hold (if uncomfortable upside down sub max plate (45/25) hold overhead) WOD: AMRAP 11 10 Pushups 40 Jump Rope 10 Knees 2 Elbows Score…
A) CF S-WOD B) CF Metcon C) 3RNFT; 20 – 30 ghd sit ups / 1 max effort nose to wall handstand hold
A) CF S-WOD B) CF Metcon C) Mobility or light gymnastics practice.
TUESDAY – 1/10 SKILL: E2MOM x 5 rounds 16-18 Walking Lunges (30-40)/(15- 25) WOD: AMRAP 13 80 Ball Slams (20/14) 70 Box Step Ups 60 Goblet Squats (53/35) Max AAB Cals in remaining time *Partner WOD, split reps anyways Score is rounds completed/AAB cals
CF Kids -TAKE ME TO THE ZOO
Warm Up: Animal Walks: Bear crawl, crab walks, bunny hops and inch worms Skill: Plate/Heel Squats: Kids will stand on top a plate with only the heels in contact. They will squat down keeping the weight in their heels and avoiding coming forward on the toes. If toes hit…
MONDAY – 1/9 SKILL: EMOM x 14 Min 1: 3-5 Strict Pullups Min 2: 5 Strict DB Press (may increase weight) WOD: 4 Round for Time 8 Deadlifts (135/95) 8 DB Hang Power Cleans (40/25) 8 DB Push Press (40/25) Score is Rounds completed/time
A) Front Squat; find a 3rm and if it feels good, try for a heavy single. B) CF Metcon C) Pull a heavy single deadlift, not max effort. Goal is somewhere between 85 to 95% unless it’s feeling good.
A) CF Metcon B) Work On Weakness; if there is a standard that you don’t meet here: http://www.crossfitjaguar.com/programs/competitors-wods/ This will be your goal for 2017. Other goals: Power clean for reps 185/135 Power snatch for reps 155/105 Snatch 185+/135+ Clean 265+/185+ Muscle ups 5/3 Strict hspu 10/7
Friday 1/6 Skill: 3 rounds of (if possible) head to head shuttle sprints Set cone at 25 ft and 50 ft. Have two athletes at the “start line” race to the 25 cone, back to start, then to the 50 cone and back, then they run all the way to…
A) Complex: E90sec x 7rds; Power Clean; push jerk, hang clean, split jerk @ 80 – 90% of pc 1rm. Ok to add weight throughout the 7rds B) CF Metcon C) Strict HSPU x 4 sets of max reps D) Strict Chin up x 4 sets of max reps