Strength
15minutes to find 1RM power clean

Then

20m EMOM
Even 2 power cleans at 85%
Odd 10 weighted sit ups


​

1/10/2017
WOD
2 rounds for time
30 HSPU
40 Wall Ball 20/14
50 Double Unders

Core
5x max effort L-Sit



1/9/2017
Skill:
10 minutes
Pull-Ups

Metcon
5 Rounds For Time
10 C2B
10 Front Squat 115/75
10 Burpee box jump overs 24/20
​



1/6/2017
Metcon
4 Rounds for Time
20 Medball Squat Clean Wallball 20/14
60 Double Unders



1/5/2017
Skill:
Double Unders

Metcon:
For Time
Row 750m
30 HSPU
40 pull ups
*7 min time cap

Core:
5 min AMRAP
Max Abmat Sit Ups
​*at the top of each minute do 10 V-Ups




1/4/2017
Strength
​10 sets
Every 90 seconds
3 back squats - increase weight each set

Then

10 sets
Every 30 seconds
1 back squat at 100% of heaviest 3 rep



1/3/2017
Metcon
12m AMRAP
5 Deficit Push Ups 45/25
7 Box Jumps 24/20
9 Deadlifts 135/95

Accessory Work
4 x 8 Banded Face Pulls
4 x 8 Barbell Curls




1/2/2017
Metcon
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Air Squats





Metcon
10 Rounds for Time
3 Squat Snatch 155/105
200m Run

Accessory
3 x 10 Floor Press
3 x 10 Floor Wipers


12/29/2016
For Time
40 KB Swings 53/35
30 Box Jumps 24/20
20 Pull Ups
10 Deficit HSPU 45/25 plates
20 Pull Ups
30 Box Jumps
40 KB Swings

Accessory
​5 Consecutive Rope Climbs



12/28/2016
"Bear Complex"
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
**See link below for a video demonstration
https://m.youtube.com/watch?v=w_nBgT6bGI8&feature=youtu.be







12/27/2016
5 Rounds for Time
12 Snatches 75/55
27 Double Unders
16 Front Rack Lunges 75/55




12/2916
3 rounds for time
400m run
15 deadlifts 185/115
20 push ups

2m rest between rounds

Core
3 Rounds not for time
30 sec L-Sit
​1 min plank
​


12/22/2016
Metcon
5 rounds for time:
10 hang power clean 115/75
10 shoulder to overhead 115/75
20 jumping lunges

Accessory
*not for time
3 sets of max reps
Dips
Curls
Strict Pull-Ups





12/21/2016
Strength
10M work up to heavy OHS

Then
​
30m EMOM
MIN 1 - 10
1 OHS
MIN 11 - 20
3 FRONT SQUATS
MIN 21-30
5 BACK SQUATS

Use same weight for entire 30min



12/20/2016
CrossFit Open 16.3
Rx
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-up


Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups


Core
​In 6 Minutes
50-40-30-20-10
Abmat Sit Ups
​Flutter Kicks

Shoulder press
4-4-4-4-4-4-4

Open 13.4
7min ladder
3-6-9-12 etc
Clean and jerks 135/95
Toes to bar

Metcon
10 minute AMRAP
5 Front Squats 165/115
10 Bar Facing Burpees

Accessory Work
3 x 10 Barbell Glute Bridges
​3 x 10 Bent Over Row


​

12/14/2016
Strength
10 min emom
2 Power snatch @ 70%

Then

​Metcon
Tabata (20 seconds work, 10 seconds rest)
HSPU
Double unders
Sit ups
Box jumps


12/13/2016
5 Rounds for Time
20 Wallball 20/14
20 KB Swings 53/35

Accessory Work
3 rds not for time
15 x medball weighted Sit ups
10 x supermans
​




12/12/2016
20m AMRAP
5 pull ups
10 push ups
15 air squats
5 pull ups
10 push ups
15 air squats
12 deadlifts 155/105
9 hang cleans
6 shoulder to overhead

Metcon

6m AMRep
10 shoulder to overhead 95/55
Add 20 pounds, 10 more reps, and repeat until end of 6min

Rest 2 min

6m AMRep
15 sit ups
10 feet to rig

​Rest 2 min

6m AMRep
Row calories


12/8/2016
Strength
Hang Clean
Warm Up (not heavier than 50% of your 1RM)
3-3-3-3-3
Heavy
3-3-3-3-3-3

​