January 2 - 6, 2017 | "Weekly Programming"

Monday, January 2, 2017
Happy New Year! Regular schedule today :)
Skill:
Warm-up Movements
WOD:
"Crossfit Total"
1RM Back Squat
1RM Strict Press
1RM Deadlift
*Three attempts at max. Score is total of heaviest successful lifts from each category.*

Tuesday, January 3, 2017
Skill:
~Bottom Up Front Squats, build to a heavy 3
~Front Squat 4x3 at 80%
WOD:
"Rowing Nancy"
5 Rounds for time
~400 meter row
~15 Overhead Squats 95/65
Cashout:
100 Straight Leg Situps

Wednesday, January 4, 2017
"Open WOD Wednesday"
Skill:
Bench Press 5x3 - increase load movement each set
*Do 10 Push Press between each set*
WOD:
"11.5" (Half)
10 Minute AMRAP
~5 Power Clean 145/100 (m: 130/75)
~10 Toes to Bar
~15 Wall Ball 20/14

Thursday, January 5, 2017
Snatch Warm Up:
~Hang Power Snatch 3x10
Build to 80% 1RM Hang Squat Snatch then do 12x1 at 80%
WOD: (3 rounds)
~60 Double Unders
~30 Situps
~15 Kettlebell Swings 70/53
Cashout:
1000 meter row

Friday, January 6, 2017
It's Free Friend Friday!!! Bring a buddy with you to try Crossfit. Their first class is on us!
Skill:
Warm-up movements
Partner WOD: One partner does one round, then the second partner does one round...etc.
AMRAP 20
~10 Pullups
~10 Box Jumps 24''/20''
~10 Med Ball Cleans 20/14
2 Clean and Jerk 185/120 (Mod: Front Squat and Press)
Cash out:
~Tabata Handstand Hold
~Tabata Hollow Body Hold







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