January 23 - 27, 2017 | "Weekly Programming"

Monday, January 23, 2017
WOD:
"Crossfit Total 2"
~1RM Clean
~1RM Bench
~1RM Overhead Squat
Post total as score.

Tuesday, January 24, 2017
Strength:
Back Squat
5x3 at 65%-80%
WOD:
"Karen" 
~150 Wall Balls 20/14

Wednesday, January 25, 2017
"Open WOD Wednesday" (13.4)
Skill:
Review movements, then:
3 Position Snatch (High Hang, Mid Hang, Full)
4x3 60% to 75%
Snatch Pull
3x3 at 80%
WOD:
7 Minute AMRAP
~3 Clean and Jerk 135/95 (mod: 115/65)
~3 Toes to Bar
~6 Clean and Jerk
~6 Toes to Bar
~9 Clean and Jerk
~9 Toes to Bar
Keep adding 3 reps each round until time is called.

Thursday, January 26, 2017
Skill:
1,000 meter row FT
WOD:
"Death by Kettlebell Swings"
EMOM 20
~Kettlebell Swings (choose your own weight)
On minute 1, do 1 rep. On minute 2, do 2. Keep going until you cannot complete all reps in the minute given. Score is last round successfully completed.

Friday, January 27, 2017
It's Free Friend Friday!!! Last one this month...bring someone!
Team WOD:
In teams of 3, AMRAP 20:
~10 Squat Cleans 115/75
~20 Knees to Elbow
~30 Deadlifts 155/105
Athlete 1 and 2 start working on the triplet with only one athlete working at a time. Athlete 3 rows 500 meters before switching with a teammate. One athlete must always be rowing. Score is total reps.

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