Weekly WODs

12/11-12/17
OPEN GYM WILL BE CANCELLED FOR THE REST OF DECEMBER

Week 14 of 14 Switch Crossfit Olympic Lifting Program

Monday 
joint circles + calf stretch
3 rounds
10 cal row
10 jumping squats
10 push ups

Strength
Snatch
2×3 55%
1×3 60%
1×3 65%

WOD
0-5:00
ME burpees
5:00-10:00
7 OHS 75/55
7 box jump 24/20
10:00-15:00
7 power snatch 75/55
7 push ups
15:00-20:00
ME row for cals
*score is total reps

Tuesday
warm up
joint circles + calf stretch
Tabata
DU

Strength
Clean and Jerk
2×3 55%
1×3 60%
1×3 65%

WOD
4 rounds
10 power cleans 115/75 *155/105
10 front rack lunges 115/75 *155/105
10 pull ups *C2B

Wednesday
warm up
joint circles + calf stretch
3 rounds of Cindy
5 pull ups, 10 push ups, 15 air squats

WOD
10 rounds
30 seconds T2B
rest 30 seconds
30 seconds ring dips
rest 30 seconds
30 seconds body weight deadlifts
rest 30 seconds
30 seconds HSPU
rest 30 seconds

Thursday
warm up
Burgener warm up and skill transfer

Strength
1 RM snatch

WOD
1 mile run

Friday
warm up
joint circles + calf stretch
down and back; straight legged bear crawl, low bear crawl, lunge + twist, Spider-Man lunge + twist

Strength
1 RM Clean and Jerk

WOD
“Grace”
30 clean and jerk 135/95

Saturday
warm up
40 partner med ball sit ups
40 lateral partner burpees (jump over your partner)
40 partner leap frogs
100m partner piggy backs (each)

WOD
400m run
21 thrusters 95/65
5 rope climbs
400m run
18 thrusters 115/75
4 rope climbs
400m run
15 thrusters 125/85
3 rope climbs
400m run
12 thrusters 135/95
2 rope climbs
400m run
9 thrusters 155/105
1 rope climb
*40 min cap

Sunday
Yoga 9-10
Open Gym CANCELLED FOR DECEMBER