January 2016

Wednesday

WOD: A. Barbell skill work B. In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters together *Sub 500m. row if needed Choose the heaviest load you can successfully complete without dropping the barbell. P1. Completes 3 hang power

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Tuesday

WOD: A. Snatch skill work. High hang muscle/high hang power/high hang full B. High Hang Snatch EMOM x 10 min 2 High hang snatches (power or full or a combo of both) (begin with an empty bar and only add weight every other min in SMALL increments) If you have a 1 rm hang snatch

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Monday

This will be an 8 week cycle emphasizing and prepping for the 2016 CF Open, which begins Friday night Feb. 26. https://games.crossfit.com/about-the-games/the-open The test/re-test weeks will be based off CF benchmarks/past open workouts and continue with a linear style programming model with EMOM work with common movements found in CF open workouts such as clean/

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Friday- New Years Day!

Noon Team WOD ONLY! WOD: 2 person teams, with 1 person working at a time: Filthy 50: For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 35/26# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 hip extensions/ supermans 50 Wall ball shots, 20-10’/14-9′ 50 Burpees 50

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