Programming: Week of December 10th – 15th at WildFire CrossFit in North Phoenix


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Programming: Week of December 10th – 15th

 

Monday, December 10th

Warm up- 250 m row -10 Barbell goodmorning

200m row – 10 barbell front squat

150m row – 10 bb. strict press

Burgner Warm up

Strength- 1 RP max Clean

WOD- 11.3 open 5 Minute Amrap

Squat Clean & Jerk 165/110

Olympic Lifting for Monday

Power Snatch + Squat Snatch : 2-2-2-2-2

Wendler Front Squat Week 1

Front Squat 1x5 at 65% 1RM

Front Squat 1x5 at 75% 1RM

Front Squat 1x5+ at 85% 1RM

Tuesday, December 11th

Warm up- Running warm up drills

3X = 10 push up down up dogs

10 v ups > 10 plank balance

Strength- 12 Min. Alt. EMOM

10/8 Paralette Shoot Through (Push Up/Dip)s 10/8 Feet Elevated Ring Rows

WOD- For Time

Run, 1000 m -- then -- 3 rounds of: 18 Dumbbell Push Press, 35/20 lbs 12 Box Jumps, 24/20 in 6 Toes-to-bars -- then –

Run, 500 m -- then -- 3 rounds of: 9 Dumbbell Push Press, 35/20 lbs 6 Box Jumps, 24/20 in 3 Toes-to-bars

Olympic Lifting for Tuesday

Snatch : 3-3-3-2-2-2-1-1-1

Wendler Shoulder Press: Week 1

Shoulder Press 1x5 at 65% 1RM

Shoulder Press 1x5 at 75% 1RM

Shoulder Press 1x5+ at 85% 1RM

Wednesday, December 12th

Warm up- Tabata row

Tabata lunges

Tabata plank

Strength- Back Rack Reverse Lunges

10-10-10-10-10

WOD- 21-15-9 reps, for time of:

Row Calories - Dumbbell Goblet Squat, 70/50 lbs - Wall Ball, 20/14 lbs

Endurance for Wednesdayat 6:30pm

For time:
Row, 100 m
Run, 100 m
10 Squat Cleans, 135/95 lbs
Row, 200 m
Run, 200 m
9 Squat Cleans, 135/95 lbs
Row, 300 m
Run, 300 m
8 Squat Cleans, 135/95 lbs
Row, 400 m
Run, 400 m
7 Squat Cleans, 135/95 lbs
Row, 500 m
Run, 500 m
6 Squat Cleans, 135/95 lbs
Row, 600 m
Run, 600 m
5 Squat Cleans, 135/95 lbs
Row, 700 m
Run, 700 m
4 Squat Cleans, 135/95 lbs
Row, 800 m
Run, 800 m
3 Squat Cleans, 135/95 lbs
Row, 900 m
Run, 900 m
2 Squat Cleans, 135/95 lbs
Row, 1000 m
Run, 1000 m
1 Squat Clean, 135/95 lbs


Thursday, December 13th

Warm up- 2X

100m Run > 10 jump Head through pull ups > 10 pull overs into OHS

100m Row > 10 1 arm light KB swing > 10 single leg DL

Burgner Snatch

Strength- Every 1 min for 10 mins do:

1 Power Snatch, pick load 3/1 Strict Chest-to-bar Pull-ups

WOD- Rankel Complete as many rounds as possible in 20 mins of:

6 Deadlifts, 225/155 lbs 
7 Burpee Pull-ups
10 Kettlebell Swings, 2/1.5 pood
Run, 200 m

Olympic Lifting for Thursday

Clean 2-2-2-2-2-2

Split Jerk 3-3-3-2-2-2-1-1-1

Gymnastics for Thursday at 6:30pm

Muscle Up Progression & Skill Work

Core Grinder

 

Friday, December 14th

Warm up- 3X 1 min jump rope

3 controlled wall walk > 10 thread the needle shoulder stretch > 10 rollover peck stretch

Strength – 1 RP MAX Bench Press

WOD- Push up Annie

25 Push-ups 50 Double Unders

20 Push-ups 40 Double Unders

15 Push-ups 30 Double Unders

10 Push-ups 20 Double Unders

5 Push-ups 10 Double Unders

Saturday, December 15th

9am CrossFit WOD: “Kelly”

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

If you decide to partner up, the run is together. All other work is split as required with one partner working at a time.

Olympic Lifting for Saturday

Snatch Pull 4-4-4-4

Clean & Jerk 3-3-3-2-2-2-1-1-1



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