25-01-18

A. 2 Clean Pull + 2 Hang Powerclean + 2 Push Jerk x 6, rest 2min – less reps, go heavier this week

B. CF Open WOD 18.0
For Time (10min cap):
21 – 15 – 9
DB Snatch @22.5kg/15kg
Lateral Burpee over DB

Movement standards (RX):
All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
Feet must be kept together on the burpees, any stepping will render the workout scaled.

24-01-18

A. Front Squat 3 reps x 6 sets @ 92% of 3RM of Front Squat

B. For Time

COMP
2 Rounds of:
25 T2B
50 DU
13 Squat Cleans @ 80/50kg

RX
2 Rounds of:
20 T2B
50 DU // 150 Skips
15 Squat Cleans @ 60/40kg

FITNESS
2 Rounds of:
25 V-Ups
50 DU // 150 Skips
20 Squat Cleans @ 40/30kg (scale more if necessary)

23-01-18

A. Pull Up Progression Work – pick one of following prescription based on appropriate level
• 10 – 15 Butterfly/Kipping Pull Up x 5, rest 2min
(If finishes early, do 3 sets 3-5 weighted strict Chin Ups)
• EMOM x 10: 1-5 Strict Pull Up/Chin Up then Pull/Chin Up Negatives 1-3 reps @ 8-10sec negative (down to full extension) between sets
• EMOM x 10: 5-10 Banded Strict Pull Up then Pull/Chin Up Negatives 1-3 reps @ 8-10sec negative (down to full extension) between sets
• 12 Lat Pull Downs + 8-12 tough ring rows (superset) x 5

B. EMOM WOD

COMP
EMOM x 16min (4 Rounds)
#1 – 15/10 cal ski
#2 – 15 KB Swing @ 24/16kg
#3 – 15 burpees
#4 – Rest

RX
EMOM x 16min (4 Rounds)
#1 – 12/8 cal ski
#2 – 12 KB Swing
#3 – 12 burpees
#4 – Rest

FITNESS
EMOM x 16min (4 Rounds)
#1 – 5-10 cal
#2 – 5-10 KB Swing
#3 – 5-10 burpees
#4 – Rest

C. Pronated Grip Barbell Curls 8-10 reps x 4

19-01-18

A. 2 Clean Pull + 3 Hang Powerclean + 3 Push Jerk x 6, rest 2min

B. OPEN WOD 17.1

For Time (20min cap):
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
* 22.5kg/15kg dumbbell and 24-in/20-in box

Time cap: 20 minutes

18-01-18

A. Inch worm the length of the floor, focus on hamstring

B. Push Up / Dip Work
• Weighted Strict Ring Dip 3-6 reps x 5, rest 2min
• 1-3 Strict Ring Dip EMOM x 10
• 5-10 Banded Ring Dips EMOM x 10
• Strict/Box Push Up 3 – 8 reps EMOM x 10

C. 20min Partner AMRAP – 1 person working at a time, shared workload
6 lengths bear crawl
120 DU // 240 Skips
4 Lengths Sled Push
6 rope climbs // 30 supinated grip ring rows

17-01-18

A. Front Squat 3 reps x 6 @ 90% of 3RM Front Squat

B. OPEN WOD 17.2

AMRAP x 12

2 rounds of:
50-ft. weighted walking lunge (22.5kg/15kg DBs)
16 toes-to-bars // 16 V – Ups
8 DB power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups // C2B // Ring Rows
8 DB power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Scale weight as necessary.

16-01-18

A. Pull Up Work
• 10–15 Butterfly/Kipping Pull Up x 5, rest 2min
• 1-5 Strict Pull Up/Chin Up EMOM x 10
• 5-10 Banded Strict Pull Up x 5, rest 2min
• 12 Lat Pull Downs + 8-12 tough ring rows x 5

B.

COMP
EMOM x 20
7 burpees + jumping pull up

RX
EMOM x 20
3-5 burpees + jumping pull up

FITNESS
EMOM x 20
3-5 burpees (no jumping pull up)

C. Pronated Grip Barbell Curls 8-10 reps x 4