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UPCOMING WEEK

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MONDAY 2.20.2017

 

STRONG

Warm-up

100 Double Unders for Time

 

MOBILITY

Pass Through with PVC

20 Pass Throughs as close as possible with the hands while keeping the elbows straight.

 

MOBILITY

Box Shoulder Stretch

3 Rounds of 0:30/0:15

 

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

 

Weightlifting

Snatch

Remainder of class to build to heavy single.

 

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 Rounds of: 0:30/0:15

 

Metcon

4 Rounds of:

2:00 Row for calories

1:00 ME HSPU

1:00 ME Strict Pull Ups

1:00 Rest

 

 

 

 

 

TUESDAY 2.21.2017

STRONG

Warm-up

400m Run

warm up pace

 

MOBILITY

Barbell Ankle Stretch

0:60 hold

 

MOBILITY

External rotation at shoulder with PVC

Hold each arm 2X for 0:30 each hold

 

WEIGHTLIFTING

Clean and Jerk

Remainder of class to build to heavy single

 

METCON-BURN

 

CONNECTIVITY

50 Ab mat sit ups

 

CONNECTIVITY

Plank Hold

4 Rounds of 0:30/0:15

 

Metcon

15 Minute AMRAP

5 Hang Cleans (full squat on these) 155/105

12 Ring Dips

15 Burpees

 

 

 

 

WEDNESDAY 2.22.2017

 

STRONG

Warm-up

Tabata Double Unders

8 rounds of 20 seconds on/10seconds off

 

Warm-up

Crab Walk with Bands

50′ in each direction

 

STRENGTH

Front Squat

4 Sets of 2 Reps @ 80%

 

STRENGTH

Back Squat

4 Sets of 2 Reps @ 80%

 

METCON-BURN

30 min AMRAP of:

50 KB Swings 24/16

4/3 Muscle-Ups (sub 12 pull ups + 12 push ups on the KB)

*This entire piece should be paced to keep heart rate at 80%

 

 

 

 

THURSDAY 2.23.2017

STRONG

 

Weightlifting

Snatch

Full squat. Power. Split.

Your choice.

4 Sets of 2 reps @ 65%

 

Weightlifting

Clean and Jerk

Full Squat with Split.

Power with Push.

Split with Squat.

Your Choice

4 Sets of 2 reps.

 

METCON-BURN

CONNECTIVITY

Hollow Body Holds

4 Rounds 0:30/0:15

 

CONNECTIVITY

Hollow Rock

4 Rounds of 0:20/0:10

 

CONNECTIVITY

0:60 Plank Hold

 

Metcon

4 rounds of:

1:00 ME Thrusters 95/65

1:00 ME Floor Press 95/65

1:00 ME Power Cleans

1:00 Rest

 

 

 

 

FRIDAY 2.24.2017

PROGRAMMING FOR FRIDAY WILL BE DONE ON THURSDAY NIGHT AFTER THE CrossFit Open 17.1 WOD is released by CrossFit HQ.