Monday 1/6/14

WE WILL BE CLOSED MONDAY & TUESDAY DUE TO EXTREME COLD. THE CROSSFIT WOD FOR BOTH DAYS WILL BE A TRAVEL WOD YOU CAN DO AT HOME.

CROSSFIT:
Travel WOD

5 sets:
15 hand release pushups
20 Mountain Climbers
25 wall sit Stick-Ups
20 OH squats with broomstick
15 Hollow Rocks or 15sec hollow hold
rest as needed between sets
fast as possible on all sets

BEING:
A1. PS 1, 1, 1, 1, 1; rest 60sec
A2. BS @ 30X1; 2, 2, 1, 1, 1; rest 2-3mins
B1. CTB pull up 10; rest 10sec
B2. Push press TnG 3-4; rest 10sec
B3. CTB pull up 10; rest 3mins x 3
C. 12min amrap increse pace per round
Row 500m
10 OHS 120/80#
5 MU
50 DU
Notes:
– first 3sets moderate build per set for A1/A2 go for something if feeling good on last two
– build per set for push press
– show increase in time per round faster split each round

SHE:
A. Muscle snatch + snatch grip push press + snatch balance; 1.1.1 x 5; rest 90 sec
B. 6 sets – every 2 min – Segmented snatch DL (75% start, work to 100% of snatch 1RM)
C. Emom 15 min –
Min 1 – BS x 1 (90%)
Min 2 – Snatch x 1 (80%)
Min 3 – Chin up x 10 unbroken
C. 5 NoPushUpBurpee
200m row MAX EFFORT
Rest walk 4:00
x 6

WILL:
A. Row 30 sec @ 85% AER
rest walk 30 sec
x 8
rest 3 min, then..
B. AD 30 sec @ 85% AER
rest walk 30 sec
x 8
rest 3 min, then..
C. Run 200m
5 box jump (cycle, 24”)
rest walk 30 sec
x 8
1 mile walk cool down
PM
A. Emom 5 min – BS @20X1 x 2 (85%)
B1. 4 sets – CGBP x 1 (tough); rest 30 sec
B2. Wtd. pull up; 1,2,3,4; rest 2 min
C. emom – 14 min
odd – CTB pull up x 8-12 unbroken
even – Tng PS x 5 (135#), burpee x 5
D. for time:
50 cal AD
50 KB swing (2pd)
50 wall ball
50 DUs unbroken
– DUs must be unbroken

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