CrossFit Programming 2.15.2021-2.19.2021

Monday

SWOD

· Jerk Drive 3x5 sets @80-100%(within technique https://youtu.be/ue7zmepmunM tight core, high elbows move barbell with leg drive not pressing)

· Split Jerk (3sec hold in split)

o 70%x2

o 75%x2

o 80%x2x3

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WOD

12:00 Amrap
20 Power Clean and Jerks (115/80)
15 Power Snatches (115/80)
10 Thrusters (115/80)

Accessory

1 min couch stretch (each side)
1 min pigeon pose (each side)

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Tuesday

WOD
AMRAP 5 Minutes
Echo bike Calories -10/8
10 Toes to Bar

-1 min rest-

AMRAP 5 Minutes
Echo bike Calories -10/8
5 Burpee Pull Ups

-1 min rest--

AMRAP 5 Minutes
Echo bike Calories -10/8
10 Toes to Bar
5 Bar Muscle Ups

Accessory (For Everyone as a class)
10 min double under practice
OR
35 unbroken double unders every min for 10 min

1 min fore arm smash w/ lacrosse ball (each side)
1 min foam lats (each side)

Wednesday

SWOD
Power Clean + Hang Clean + Clean:
- (1+1+1) x 1 set @ 75% 1RM Clean
- (1+1+1) x 3 sets at 80% 1RM Clean
* rest 60-90 seconds between sets *

WOD
3 Sets
27-21-15
Wallballs (20/14)
21-15-9*
Row Calories

-2 min rest between sets-
*18-12-6 women’s calories

OR

"Scarlet Paige"
40 Minute Cap

85 Jumping Air Squats (Number of hours Emily was contracting)

Then:
6 Rounds (Baby weight)
2 Muscle Ups (Month)
14 Bar Hopping Burpees (Day)
20 Front Squats 115/75 (2016 Birth year)
16 Wall Balls 20/14

Accessory
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)
3-way wrist stretch - 30 sec each
-Hands and knees - palms down/fingers forward
-Hands and knees - palms down/fingers towards body
-Hand and knees - palms up/fingers towards body

Thursday

SWOD

WOD
Partner - You go - I go

5 rounds (each)
35 Double Unders
6 Power Cleans (205/135)
35 Double Unders
20 push-ups
35 Double Unders
*Tag partner

Accessory
4 sets
10 Dumbbell bent over Row
15 Hip Extensions
30 sec. Hollow Rock Hold

Friday

SWOD

· Jerk dip 3x5 sets @100-115%(within technique https://youtu.be/D8O2LUJ4xS4 tight core, high elbows. Focus is on heavy weight with perfect form. Short dip and just stand)

· Push Press – 3 reps (5 sec hold last rep / % of PP)

o 70%x3

o 75%x3

o 80%x3x3

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WOD
Open 17.1

For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round

- 20:00 Time Cap

Accessory

2 min Hip Stretch (each side)
* Video posted below and your members will thank you for this one after the workout *

https://www.youtube.com/watch?v=6apA20udc3s&feature=youtu.be

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