Entries by Cori Smith

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 […]

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) […]

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 […]

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 […]

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) […]

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 […]

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 […]

Friday 12/1/17

Speed: Sled pushes – FAST! 6 rounds x 100ft with 1 push aprox every 2 min Adjust weight to allow for 100 feet in less than 20 sec WOD: 20 min running clock 8 Min 25 pull ups then row for max cal with remaining time Rest 4 min 8 Min 25 pull ups then […]