Thursday WOD – 19/01/2017

This week starts the first week of OPEN redo’s from 2016.
Good way to see how your going with your training from last year + getting ready for the type of workouts they will be releasing in the OPEN for 2017.
Have Fun!

STRENGTH
5 x 8 = Front Rack Lunges

METCON – “CrossFit Open 16.1”
20min AMRAP of:

12 x O/H Lunges (45/30kg)
8 x Burpees
12 x O/H Lunges (45/30kg)
8 x C2B Pull ups

Tuesday WOD – 17/01/2017

STRENGTH – (20mins)
PART A – 10mins
To build up & find a weight for
7 x reps
Must be touch & go.
Try & hold unbroken sets
Then…..
PART B – EM2M for 10mins
(5 x rounds)
= 7 x Squat Clean

METCON – For time:
15 x OTB Burpees
5 x Clean + Jerk (80/60kg)
12 x OTB Burpees
4 x Clean + Jerk (80/60kg)
9 x OTB Burpees
3 x Clean + Jerk (80/60kg)

Thursday WOD – 12/01/2017

STRENGTH
PART A – 10mins
Build up to a weight for 5 x 7 on Strict Press + set up for ring dips
** focusing ALL on form! **

PART B – EMOM for 10mins
Odd = 5 x Ring Dips
Even = 7 x Strict Press = from floor, not off racks

METCON
5 x rounds for time of:

100m O/H Plate Run (20/15kg)
10 x Burpee + plate jumps
10 x plate sit ups

Tuesday WOD – 10/01/2017

STRENGTH
PART A – 10mins
To build up & find a weight for 7 x reps
Aiming for touch & go. Focus on the return from top.
Try & hold unbroken sets

Then…..

PART B
EM2M for 10mins – (5 x rounds)
= 7 x Power Snatch

METCON
3 x rounds for time of:
200m run
12 x T2B
6 x O/H Squats (40/30kg)