Programming 4/22/19-4/28/19

Monday

Warmup

A)Strength: Push Press 10RM

B)WOD: “S2O Biathalon”

18-15-12

S2O (165/105) *No rack, must clean

Bike .4/.3 Mile (Arms only)

*Penalty=100m Farmers Carry *50DB or 53KB/35 DB or KB

*15 min cap

C)Accessory:Incline DB Bench Press 3×15-20 *Increasing

Tuesday

Warmup-Barbell Drills

A)Snatch Balance

5-4-3-2-1 *Increasing sets

B)Snatch Complex: Squat Snatch w/pause @knee +OHS

*Build to a heavy single

C)Snatch Pull Complex:

Snatch Deadlift + Hang from Knee Pull + Full Pull From Ground

*Build to a heavy single with perfect positions

D) Accessory: GHD Hip Extensions 5×10-15

Wednesday

Dynamic Group Warmup

A)Strength: Backward Sled Drag

*Heavy as possible under 1 minute

B)Close Grip Bench Press: 5×[email protected]% 5RM

C)WOD: 5-4-3-2-1 For Time

Bar Muscle Ups

Hang Squat Cleans (135/95)

Bar Over Burpees

*10 min cap

Thursday

A)Conditioning: For Time

Part 1- Bike 10 mins max Distance

*Rest 2:30

Part 2-AMRAP 15

Run 200m

Doubles 50/30 or Singes 100/50

1 Rope Climb Rx-Legless Scaled-Regular or 3 Strict Pull ups or 6 Ring Rows

*Rest 2:30

Part 3-Row 10 mins max Distance

B)Accessory: Peg Board Holds EMOM 10 – :10on :50 off

Friday

Mobility/Warmup-1 min each side Couch or Pigeon

Then, Banded Glute Activation

A)Front Squat w/pause: 3×5@95% 5RM

B)WOD: 27-21-15-9 For Time

DB Squat Cleans (50/35)

T2B

Buy Out: 20 Strict HSPU

*20 min cap

Saturday

CrossFit-9am

Cardio Striking 10am

Sunday

Open Gym 1-3PM

Categories: WOD

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