Strength:

Clean 4 X 2 @ 80%

Snatch Balance 4 X 3 @  80%

Push Press 3 X 5 @ 85%

Conditioning:

CrossFit Benchmark WOD, “Annie”

50, 40, 30, 20, 10 reps for time of:

• Double Under
• Sit Up

Mobility:  Coaches choice

Conditioning:

AMRAP in 25:00 of:

• Goblet Squat X 10 @ 53#/35#
• Jumping Lunge (no weight) X 10 (5 each leg)
• Push Up X 20
• Pull Up X 10
• Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!)

Midline:

GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20

Good Morning:  3 X 10 @ moderate load.  Impeccable form

Let the Viking Challenge begin!!!

Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday.

RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful.

Strength:

Snatch 4 X 2 @ 80%

Jerk (from the rack) 4 X 2 @ 80%

Clean Pull 3 X 3 @ 100%

Back Squat 2 X 5 @ 85%, 2 X 3 @ 90%

Mobility:  Spend 10:00 working on your gnarly bits.  Not sure?  Ask your coach.

CrossFit:

For Time:

• Double Under x 100
• Push Press x 50 (75/55)
• Pull up x 40
• Box Jump x 30
• Push up x 20
• T2B x 10

Run 100m between each movement

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Snatch Shrug
– 105% x 8 x 3

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Strength:

Power Clean + 2 Clean: 4 sets @ 75%

Snatch Balance: 3 X 3 @ 80% of Snatch 1RM

Push Press: 3 X 5 @ 83% (if you know your Push Press 1RM, otherwise go heavy but manageable)

Conditioning:

21, 15, 9 reps for time of:

• Hang Power Clean @ 115#/80#
• Pull Up

Mobility:  Coaches choice

Pre WOD:

Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total.

Conditioning: This comes straight from Rudy at Outlaw CrossFit , who is an amazing coach and programmer.  Enjoy!

21-18-15-12-9-6-3 of:

Thrusters @ 95#/65#
Bar-Facing Burpees

*20 min. time cap*

Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank me later.  This will help!

The home stretch begins.  We have been on an Olympic Weightlifting biased cycle for 7 weeks now, with only 2 weeks remaining.  Once we complete this cycle, we will be back to business as usual.

Strength:

Power Snatch + Snatch:  4 sets @ 75%

Jerk (from the rack): 3 x 3 @ 83%

Clean Pull:  3 X 5 @ 95% of Clean 1RM.  Rest only 1:00 between sets.

Back Squat:  2 X 5 @ 80%, X 3 @ 85%

Mobility: Barbell Calf Smash X 4:00 each side.  Be sure to scour the entire area in 4:00, don’t hang out in one place too long.  Be sure to roll your leg internally and externally to get all the gnarly bits.

CrossFit:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
– Wall ball
– Burpee Box Jump

Then,

Row 1K

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

RDL
– 65% (of clean) x 8 x 3

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Strength:

Muscle Snatch X 4 @ 70%, 2 X 3 @ 75%

3 Position Clean (floor, knee, mid-thigh) 2 sets @ 70%, 2 sets @ 75%

Front Squat 2 X 5 @ 75%, 2 X 3 @ 80%

Mobility:

Spine smash with peanut X 7:00.  Crunch x 5 along each segment.

Open Gym Day!!

Make up a session you missed earlier in the week.

Mobilize.

Skill work.

Pick the coaches brain!

Come in for the 5:30pm to see Coach Chris if you are dealing with any “issues in you tissues”.

Join us for Yoga at 6:30!