Weekly Workouts

Monday (Transition Week)

Skill
A: Front Squat(CrossFit Fundamental Movement)
Performance and RX 5x5 @60% 
Fitness 7x3 Working up to Moderate Weight
Rest 1 Minute

B: OH Squat
5x2 @50% or Moderate (CrossFit Fundamental Movement)
Fitness: 10x3 PVC or Barbell
Rest 1 Minute

WOD
5 Minute AMARP
Burpee Box Jumps 24/20
Performance standard is Jumping.

OLY (2 Week Taper to the Comp)
A. Class Warm Up and Prep
B. Class Squats
C. Class WOD
D. 3-Position Snatch (High Hang + Mid Hang just above knees + Floor) 10 Sets Work to 70-75% at the most TECHNIQUE DRIVEN

Tuesday

Skills
A: Push Press
All Levels 5x5 Climbing in Weight (CrossFit Fundamental Movement)

B: Push Jerk
All Levels 5x2 Climbing in Weight (CrossFit Fundamental Movement)

WOD
4 Rounds
400 M Run
25 KBELL Swings
8 Ring Dips/Stationary Dips/Parl. Dips/Box Dips
6 Strict Pull Ups

Wednesday

Skills
Dead Lift(CrossFit Fundamental Movement)
All Levels 10x3 Working up in weight to no more than 70-75%
Rest 1 Minute

WOD
Every 4 Minutes for 16 Minutes (4 Rounds)
28/21-Calorie Assault Bike
21/14-Calorie Row
15 Performance GHDSU RX/Fitness Ab Mat SU 

OLY
A. Class Warm Up and Prep
B. 3 Sets: 10 Vanquish Box Jumps + 20 GHD Hip Extensions
C. 3-Positions Clean High Hang + Mid Hang just above knees + Floor) 10 Sets Work to 70-75% at the most TECHNIQUE DRIVEN
D. Spend 5 Minutes Working on Split Jerk Foot Work with empty barbell
E. Jerk 10 Singles working up in Weight no more than 75% (Pause in catch)


Thursday

Skills
4 Sets
5 Lateral DBELL Raises 15/10 or choose weight
Rest 20 Seconds
10 KBELL Box Steps Overs 24/20 or 20/12 Bells: P 55/35, RX 45/25, Fitness 35/20
Rest 20 Seconds   
5 Single Arm Standing DBELL Strict Press Each Side 50/35 or choose weight
Rest 20 Seconds

WOD
For Time
Performance/RX KBELL Test: 100 Alternating KBELL Snatch for Time 55/35 or 45/25
Fitness KBELL Swing Test 100 Reps 

Friday

Skills
Sumo Deadlift High Pull (CrossFit Fundamental Movement)
5x5 Working up in Weight

WOD
20 Minute AMRAP
15 SUMO DL High Pull – Performance 95/65, RX 75/45, Fitness 65/35
600 M Run or 750 M Row
30 Wall Balls – P & RX 20/12, Fitness 14/10

OLY
A.    Class Warm Up and Prep
B. 3 Sets: 10 DBELL Front Racked Reverse Lunges Each Side + 1 Minutes of Couch Stretch Each Side + 5 Broad Jumps
C. 10 Minutes to Find a Heavy Double Back Squat for the day
D. 10 Minutes to Find a Heavy Clean and Jerk for the day
E.  10 Minutes to find a heavy Snatch for the day
F.  ROM

Jordan Lutz