Monday January 15, 2018
Strength: Alternating sets of: Back squat 5×5 (same weight all sets, at least 65% of 1 RM) Press 5×1 (add weight each set) WOD: CF Open 11.2 15 minute AMRAP 9 deadlifts (155/105) 10 push ups 15 box jumps (24/20)
Friday January 12, 2018
Strength: Snatch Progression (x2) WOD: 5X Run 200m 3 wall walks 10 toes to bar
Thursday January 11, 2018
Strength: Alternating: Overhead squat 8×2 – add 5-10 pounds to last time Rope climb 8 x 1 WOD: Death by burpee pull ups 1:00 rounds – start with 1 rep on the first minute, 2 on the second, 3 on the third, and so on.
Wednesday January 10, 2018
Strength: Alternating sets of: Back squat 5×1 – try to get to previous 1RM Floor press 5×5 – heavy working weight WOD: 9:00 EMOM 3 snatch grip deadlift + 2 overhead squat +1 full snatch **choose a weight you can lift unbroken for all 6 lifts
Tuesday January 9, 2018
Strength: Deadlift 5 x 5 heavy working weight Windmills 5 x (3 + 3) WOD: 3X Run 400m 12 box jumps (24/20) **Step ups are not Rx