Programming January 15-19

Monday

WOD:

4 rounds for time of:
21 Deadlifts, 155/105 lbs
3 Rope Climbs, 15 ft

Post WOD Strength: 

10min to build to a heavy 3 rep Deadlift

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Tuesday:

Strength/Skill: 8min EMOM
5 Strict Handstand Push Ups

WOD:

5 rounds for time of:
20 Push Press, 75/55 lbs
20 Alternating Front Rack Lunges, 75/55 lbs

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Wednesday

Skill: 6min EMOM
3 Bar Muscle Ups

WOD:

30-20-10 reps, for time of:
Burpee
Chest-to-bar Pull-up
Alternating Dumbbell Snatch, 50/35 lbs

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Thursday

WOD: 

As many reps as possible in 20 mins of:
Run, 400 m
7/5 Row/Bike Calories
Run, 400 m
12/10 Row/Bike Calories
Run, 400 m
17/15 Row/Bike Calories
Run, 400 m
22/20 Row/Bike Calories
Run, 400 m
27/25 Row/Bike Calories
Run, 400 m
32/30 Row/Bike Calories
Run, 400 m
37/35 Row/Bike Calories
Run, 400 m
42/40 Row/Bike Calories

.....Continue adding 5 calories each round until time expires.

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Post WOD Core/Skill:

4 rounds for max reps of:
max rep Strict Sit-ups, 20 secs
Rest 10 secs
max rep Flutter Kicks, 20 secs
Rest 10 secs

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Friday

Strength: Hang Squat Clean

2-2-2-2-2

WOD:

CrossFit Open 19.2

Beginning on a 8 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs

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If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs

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If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Stop at 20 mins.

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