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: https://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
CF Kids – Strike!
Workout of the day - January 4th, 2017 Warm Up: “Steve Says”: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The…
Thursday 1/5 Skill: Front Rack Lunge 95-65/45- 15lbs (taken from the rack) EMOM for 12 min Min 1: 6 lunges on the right Min 2: 6 lunges on the left WOD: AMRAP 10 min 1 rope climb (sub: As high as possible or 2 rope up/downs) 8 Russian KB Swings…
Wednesday 1/4 Skill: Strict Press EMOM 3 reps at 65%-75% of 1 rm WOD: For time 42-30- 18 Wall Balls Push ups Rest 2 min 21-15- 9 DB Thrusters Burpees Score: Strict press wgt/time
A) Front Squat; 5 sets of 3 @ 75% plus 10# (same as week 3) B) CF Metcon C) For time: 750m row (target: sub 3min)