Reminder, we are kicking off our 6 week healthy eating challenge this Monday! If you have not been measured and got your before photos taken make sure to grab coach Paul before your next workout to get them done! On Monday and Friday this week we will be testing the benchmarks wods! If you can’t make it in on these days talk to a coach to figure out when you can get the work done.
Monday, January 9th
Strength/Skills:
Deadlift + Hang Power Clean + Front Squat+ Push Jerk
Metcon (Healthy Eating Challenge Test WOD):
“The Dirty Deed”
5 Rounds for Time of:
15 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Front Squats (135/95)
6 Shoulder to Overhead (135/95)
Tuesday, January 10th
Strength/Skills:
EMOTM for 8 Minutes of:
Power snatch x 1+ Overhead Squat x 2 (2 second hold at the bottom)
Toes to Bar Skill Work
Metcon:
AMRAP in 3 Minutes of the following with 1 minute rest,
complete 4 – 3 Min AMRAPs
(pick up where you left)
3 Power Snatches (95/65)
6 Toes to Bar
9 Jumping Squats
Wednesday, Jnauary 11th
Strength/Skills:
Bent Over Rows 3×8
GHD Sit Ups 3×15
Rope climb skill
Metcon:
25 cal row/bike
DB snatch 5L/5R+OHS 5L/5R (45/25)
1 rope climb
20 cal row/bike
DB snatch 5L/5R+OHS 5L/5R (45/25)
1 rope climb
15 cal row/bike
DB snatch 5L/5R+OHS 5L/5R (45/25)
1 rope climb
10 cal row/bike
DB snatch 5L/5R+OHS 5L/5R (45/25)
1 rope climb
5 cal row/bike
DB snatch 5L/5R+OHS 5L/5R (45/25)
1 rope climb
Thursday, January 12th
Strength/Skills:
Back Squats 3×8 @ 75%
Rest 2 minutes between sets
Metcon:
4 Rounds for time of:
400 Meter Run
12 Front Rack Lunges (155/105)
8 Strict Pull Ups
Friday, January 13th
Strength/Skills:
EMOTM for 8 Minutes:
2 Thrusters
Metcon (this is another Healthy Eating Challenge Test WOD):
Hill run 🙂
– once you get back from the run, complete a 1 rep max thruster
* 25 minutes to complete the run and your thruster 1 rep max
Saturday, January 14th
0800 & 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Snatches
Sunday, January 15th
0900 – Community Class
1000 – Monster Mash/Open Gym
3 Rounds for time of:
15 Toes-to-bar
12 Box Jumps 24/20
9 Overhead Squats 155/105
9-15-21 reps for time of:
Power Clean 135/95
Handstand Push-up
For time:
50 GHD Sit-ups
40 Pull-ups, strict
30 Back Squats 225/155
*Rest 5 minutes between workouts