Tuesday, January 16

WOD:

 

''Big Clean Complex'

6 Sets of the following complex (Not for time):

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*One set consists of all 12 reps. Try not to drop the bar during the set. Rest as needed between sets and add weight set.

 

Cash Out:

  • 25 Calorie Assault Bike for time.

Monday, January 15

Skill/Strength:

 

12 minute EMOM

  • 2 Overhead Squats

*Add weight as possible.

 

WOD:

 

20 minute AMRAP

  • 20 Medicine Ball Squat Cleans
  • 60 Double-Unders

 

*See crossfit.com 1/12/18.

Saturday, January 13

WOD:

 

3 Rounds for time:

  • 50 Double-Unders
  • 5 Rounds of the following
    • 20 Mountain Climbers
    • 10 Ring Rows
  • 1 Rope Climb

 

Cash Out:

 

3 Rounds (Not for time)

  • 50 Flutter-Kicks
  • 40 Sit-Ups
  • 30 Russian Twists
  • 20 Tuck-Ups
  • 10 Hollow Rocks

Friday, January 12

Skill/Strength:

 

12 minute EMOM of the following complex:

  • 1 Push Jerk
  • 1 Split Jerk

*Add weight as possible.

 

WOD:

 

7 minute ascending ladder:

3,6,9,12,15...

  • Clean and Jerks
  • Toes-To-Bar

*See CFG Open 13.4.

Thursday, January 11

Skill/Strength:

 

Alternating Tabata

  • Handstand Hold
  • Hollow Hold

 

WOD:

 

10 Rounds for time (5 Rounds each)

  • 250m Row
  • 10 Burpees-over-the-rower

*Atletes alternate rounds.

 

Wednesday, January 10

Skill/Strength:

 

10 minute alternating EMOM:

  • 1st minute max Active Shoulder Hang
  • 2nd minute max rep Ring Dips

WOD:

 

E4MOM for 20 minutes (5 Rounds)

  • 1 Shuttle Sprint; then:
  • 15 American Kettlebell Swings
  • 7 Pull-Ups

Tuesday, January 9

WOD:

 

'Widowmaker'

  • Work up to a 20rm Back Squat

 

Cash Out:

  • 1000m Row for time.

Monday, January 8

Skill/Strength:

 

10 minute EMOM

  • 1 Squat Clean
  • 1 Hang Squat Clean

*Add weight as possible.

 

WOD:

 

5 Rounds for time:

  • 10 Hang Squat Cleans
  • 10 Knees-To-Elbow
  • 40' Burpee Broad Jumps

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Brockton, MA

508-326-7050

 

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