Friday 12/15/17

Strength: Strict Press 

A) 15 min to establish Strict Press 3RM
B) 3 sets of 2 strict press + 3 Push Press at same weight as A

WOD: “Heavy Diane”, 9 min cap
15, 12, 9
Deadlift (275/185)
Strict Handstand Push ups
Accessory: 3 x 30 sec ea
Pec Stretch
Triceps stretch

Thursday 12/14/17

Skill: Pistol
5 x 3/ side or as instructed by coach, focus on quality!
WOD: For time, 30 min cap
Row 1600m
8 Rounds of 50′ OH lunges + 50′ Plate Push (45/25)
Run 1 Mile
Accessory:
2 min in bottom of squat – work on your position!
Use any remaining time to work on any mobility limitations you found in the pistol!

Wednesday 12/13/17

Warm up:
Row 300m, then PVC snatch progressions

Strength: Snatch
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (4 x 3 @ 90%)
*Reps are NOT touch-and-go (i.e. you may reset grip). Rest aprox 2 min between working sets

WOD: CrossFit Open 13.4, 7 min AMRAP
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
12 Clean and Jerks (135/95)
12 Toes to Bar
15 Clean and Jerks (135/95)
15 Toes to Bar
18 Clean and Jerks (135/95)
18 Toes to Bar
…continues with 21, 24, 27, etc.

Accessory: 3 x 30 sec ea
Shoulder Bridge Hold
1/2 Kneeling Hip Flexor Stretch

Tuesday 12/12/17

Strength: Pendlay Row + Slam ball OH slam
3 warm ups sets, then (4 x 3 AHAP with 3 OH slams immediately after ea working set)
*Rest aprox 2 min between working sets
WOD: 4 Rounds, NFT
A) 5 Cone suicide
B) 50 ft seated rope pull
C) Max UB DU’s
Accessory: 3 x 30 sec ea
Banded Lat stretch
Wall Calf Stretch

Monday 12/11/17

Warm up:

2 min bike or row then,
2 rounds
5 squat thrusts
3 scapular pull ups
1 50 ft bear crawl

Strength: Back Squat + Plyo Lunge

5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (4 x 3 @ 90% with 4 plyo lunges after ea working set)
*Rest aprox 2 min between working sets

WOD: 1 Round For time, 12 min cap

30 Cal bike
30 Burpee pull ups
30 Cal row
30 WBS (20/14)

Accessory: 2 min ea

Hip 90/90 Stretch
Hamstring Stretch

Friday 12/8/17

Strength: Push Jerk

5 @ 50%, 6 @ 65%, 3 @ 75%, (4 x 4 @ 85%)*

Hold top position of last rep for 5 sec on each set

WOD: 21 Min Alternating EMOM

A) 2 Wall Walks
B) 50 ft plate push (45/25)
C) 7 Pull ups (C2B if able)

Accessory:

T-spine rotation

Thursday 12/7/17

Strength: Clean
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
*you may reset between reps, adjust % as needed. Rest 2 min minimum

WOD: 3 RFT, 21 min cap

30 Goblet Squats (Rx+ 70/53, Rx 53/35, Scaled 35/25)
Run 800m

Accessory: 2 min (as time allows)

Couch stretch

Wednesday 12/6/17

Strength: Strict weighted pull up + Strict explosive unweighted pull up

4 sets of 3 weighted + 2 unweighted / assisted, rest 90 sec minimum

WOD: Tabata

Bike
Ring Rows
DU’s
Hollow Body

Accessory:

Partner assisted hanging T-spine extension
Downward dog calf stretch 3 x 30 sec / side
1/2 kneeling ankle dorsiflexion 3 x 30 sec / side

Tuesday 12/5/17

Strength: Bench Press + Clapping push up
5 @ 50%, 6 @ 65%, 3 @ 75%, (4 x 4 @ 85%)

3 reps clapping push up OR med ball chest pass after each working set, minimum of 90 sec rest after each working set.

WOD: 21,15, 9 (For time – 9 min cap)

Push press (95/65)
Box Jumps

Accessory: 2 min ea

Pec Stretch
Shoulder Extension and Internal Rotation stretch