Friday 8.31.18

Announcement:

Hero WOD
Labor Day “Loredo”
Monday Sept. 3rd @ 10am


Warm-up:

Coaches Choice

Strength:

3-pos Power Snatch
High-Hang/Mid-Hang/Ground
Build to a heavy complex

Conditioning:

“Daily Dozen”
AMRAP 12min
12 Lateral Burpees
9 Power Snatches, 75#/55#
12 Pull-ups

Rx’d+:
AMRAP 12min
12 Lateral Burpees
9 Power Snatches, 115#/80#
6 Bar Muscle-ups

Thursday 8.30.18

Announcement:

Hero WOD
Labor Day “Loredo”
Monday Sept. 3rd @ 10am


Warm-up:

Coaches Choice

Strength:

Front Squat
Warm-up 10xBar, 1-2 acclimate as needed, then:
3×5, ascending or across

Conditioning:

“Annies on the Road”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-up
200m Run

Last done: 6.15.17

Wednesday 8.29.18

Announcement:

Hero WOD
Labor Day “Loredo”
Monday Sept. 3rd @ 10am


Warm-up:

Coaches Choice

Prep:
Wall Ball
DB SN
T2B

Workout:

“Eighteen Wheeler”
AMRAP 18min
12/9 Cal Row
15 Wall Balls, 20#/14#
12 Alt. DB Sn, 35#/20#
9 Toes to Bar

Rx’d+:
12/9 or 18/12 Cal Bike
50#/35# DB


7PM: Barbell

Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Clean Pull + Panda Pull + Clean + Jerk x 5 working sets

Clean Deadlift: 4×3 @ 100% of best clean

Tuesday 8.28.18

Warm-up:

Coaches Choice

Strength:

Bench Press
Warm-up 10xBar, 1-2 acclimation sets, then:
3×5, ascending or across

**After every set of bench (including warm-ups) do 30 Banded Tricep Pull Downs

Conditioning:

2K Row

Monday 8.27.18

Warm-up:

Coaches Choice

Prep:
C&J

Conditioning:

“Powder Keg”
AMRAP 5min
600 Meter Run
1 Round of Cindy
Max Clean and Jerks, 95#/65#

Rest 5 Minutes

AMRAP 5min
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks, 105#/75#

Rest 5 Minutes

AMRAP 5min
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks, 115#/85#

Rx’d+:
135#/95#
155#/105#
185#/135#

1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats

Score is total C&J’s

Sunday 8.26.17

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

24-20-16-12
Cal Row
Alt. DB Snatches, 35#/20#
200m Run
DB Goblet Squats, 35#/20#

Rx’d+:
50#/35#

10AM-12PM: Open Gym

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