WEEK OF 1.1.18

Day 1 FITNESS Day 2 Back Skwat 3-3-3-3-3 *Maintain Heavy Weight Across – Rest 90 Sec/2 Min 4 Rounds for Reps: 1 Min of Dual FR Walking Lunge 50/35 1 Min GHD Sit-Up 30 Sec Back Ext. 1 Min Rest 5 Minute Core: 8 Ring Push-Away 8 Reverse Hyper 20 Sec Inchworm Plank...

SUNDAY 1.7.18

Power Snatch 15 Min of Work: Choose 1: Heavy Single Light Hip/Hang/Floor Snatch Practice 3 Rounds for Time 5 Power Snatch  95/63 5  OHS 95/63 10/8 Cal Bike 1 Min Rest Mobility: Box T-Spine Stretch Seated...

SATURDAY 1.6.18

Partner Hero Wod “Gaza” Teams of 2 5 Rounds for Time: 35 KB Swing 53/35 30 Push-ups 25 Pull-ups 20 Box jumps 30/24 1000/900m Row 1 Work 1 Rest IF NOT DONE MONDAY 1.1 Monthly Anaerobic Power Test 30 Sec Assault BIke MAX EFFORT *Record Score for Reference Mobility:...

FRIDAY 1.5.18

Weightlifting Day Clean EMOM 8 x2 Reps *Start @ Moderate & Increase to Heavy 2 Min Clock: x5 5 Power Clean 10 Front Squat ME Double Unders *Rest 1 Min *Score is # Double Under Scaled: 96/63ln RX: 135/93lb Sport: 155/103lb Mobility: Shoulder Complex & Lat Mash...

THURSDAY 1.4.18

CrossFit Open 11.1 AMRAP10 30 Double Unders 15 Power Snatch 75/53lb @ 15 Minutes 5 Minutes to reach Heavy 1 Rep Shoulder to Overhead  Accessory: 50 ft. Waiter Carry *Each 30 Sec. Plank 45/35 30 Sec.. Band Push-Away *Each Mobility: Band Ext. Rotation x 20 Each Banded...