Weekly Workouts

Monday

Skills
Front Squats Week 2 of 4
3 Reps @70% Rest 1:30
2 Reps @75% Rest 1:30
1 Rep @80% Rest 1:30
3 Reps @75% Rest 1:30
2 Reps @80% Rest 1:30
1 Rep @85% Rest 3:00
Max Reps @80%

WOD
Grunt Work 4 Sets
Sled Drag Walking Backwards Length of Rig (P: 70/45, RX: 55/35, Fitness 45/25)
50 Double Unders or Singles
200 M Run


Tuesday

Skills
3-Position Power Clean
High Hang + Mid Hang (Just above the Knee) + Floor
5 Warm Up Sets Then…
EMOM 5 Climb in weight

 WOD
“Elizabeth”
21-15-9 Reps of…
Power Clean (Performance and RX: 135/95, Fitness 115/75 or 95/65)
Ring Dips (Scaled Dips to ability level)


Wednesday

Skill A
Banded Dead Lift + Strict Pull Ups
EMOM 12
Minute 1: 6 Banded DL (Performance 60% of 1RM, RX 50%, Fitness 40%)
Minute 2: 6-8 Strict Pull Ups or Ring Rows (Scale for 6-8 Reps)

Skill B
4 Sets
10-12 Bulgarian Split Squats with Front Racked Barbell 45/35
Rest 30 Seconds

WOD
Bike Test
100/75-Calorie Bike Test


Thursday
Skills

KBELL Instruction and Warm Up

WOD
For Time
1000 M Row or 800 M Run
50/40 KBELL (Performance/RX Snatch 55/35, 45/25, Fitness Cleans 45/25, 35/20)
800 M Row or 600 M Run
40/30 KBELL
600 M Row or 400 M Run
30/20 KBELL
400 M Row or 200 M Run
20/10 KBELL

Friday                         

Skills
Thrusters
EMOM 7
7 Reps, 6 Reps, 5 Reps, 4 Reps, 3 Reps, 2 Reps, 1 Rep
Performance Start @95/65 and climb 5-10 pounds each Round
RX Stat @75/45 and Climb 5-10
Fitness 45/15 and Climb if Technique is great

WOD
CrossFit Bench Mark WOD “Jackie”
For Time:
1000 M Row
50 Thrusters w/Barbell
30 Pull Ups

Jordan Lutz