Very excited about this weeks programming there is some tough wods. Also looking forward to the January foundation crew joining all the classes, they are a great bunch.
This weeks optional extra Row
1000m
Rest 2mins
750m
Rest 2mins
500m
rest 2 mins
250m

Monday
Every 2 mins for 12 mins
Front Squat with a Pause x 2-3 reps @ 3211 (Add weight from last week)
Every 45 seconds, for 6 minutes (8 sets), complete:
Bar Muscle-Up x 1-3 reps
SC1 Chest-to-Bar Pull-Ups x 1-3 reps
Followed by …
Every 30 seconds, for 3 minutes (6 sets), complete:
Strict Ring-Dip x 3 reps + Kipping Ring-Dips x 5 reps
Partner WOD- 15 minutes AMRAP:
Unbroken Wall Ball Shots
Once the athlete breaks their wall ball shots, they complete 50 double unders & partner 2 can start.
RX+ 100 double unders
Tuesday
Every 2 minutes, for 16 minutes, complete:
Clean + Jerk @ 70-85%
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100-105%
WOD
10 Power Cleans
20 burpees
30 Toes to Bar
40 Box jumps
30 Toes to Bar
20 burpees
10 Power Cleans
RX 60/40kg
RX+ 80/50kg

Wednesday
2 sets
Barbell shoulder opener 60 sec
Wall slides x 6
Every minute, on the minute, for 8 minutes:
Strict HSPU x 40-43% of Max Reps
straight into
EMOTM x 6 kipping HSPU
8 mins Warm up for WOD
power snatch to 3 touch and go’s & oh squats.
WOD
Four sets for time of:
Power Snatch x 3 reps
Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Box Jump Overs x 15 reps
Rest 3 minutes
RX 50/30kg
RX+ 60/40kg
Thursday
Twelve sets of: (6 mins)
*Deadlift x 1 rep @ 75-80% of 1-RM Deadlift
Rest 30 seconds
*This needs to be as explosive as possible during the concentric phase. Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.
WOD “Broken DT”
5 rounds for time
12 deadlift
9 hang power cleans
6 push press
3 mins rest
RX 50/30kg
RX+ 70/40kg
Friday
T-Spine pulse on box x 10 pulses
Kettlebells ankle pulse x 10 pulses per side
Every 2 minutes, for 16 minutes, complete:
2 x Snatch Climbing
CrossFit Games Open 11.4
Workout Description
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats
10 Muscle Ups
RX 54/35kg
Scale muscle ups to ring dips

Saturday
9:45am class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
20 step ups
11am class:
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 85% of 1-RM
*Set 4 – 1 rep @ 90% of 1-RM
*Set 5 – 2 reps @ 85% of 1-RM
*Set 6 – 4 reps @ 80% of 1-RM
*Set 7 – 6 reps @ 70% of 1-RM
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
Push press, 12 reps
9 Toes-to-bar
RX 50/32.5kg