Monday, January 15th, 2018

Monday, January 15th, 2018
Programming 1/15 – 1/20
MONDAY
SKILL WORK
The Handstand Push Up 
METCON
20 minute EMOM: 
Minute 1: max rep dumbbbell snatches in 40 seconds / 20 rest
Minute 2: max rep box jumps in 40 seconds / 20 rest
Minute 3: max rep russian swings in 40 seconds / 20 rest (70/53 lbs)
Minute 4: max rep goblet squat in 40 seconds / 20 rest (70/53 lbs)
Minute 5: max rep handstand push ups in 40 seconds / 20 rest
*Score is total reps
*Scale for HSPU: If you are unable to string together 3+ reps when you are fresh, you will be doing the HSPU in the workout from the box/floor.
TUESDAY
METCON: 
CrossFit Games Open Workout 17.5
10 rounds for time: 
9 Thrusters (95/65 lbs), 
35 double unders
*RX for 55+: 65/45 lbs
Time Cap: 16 minutes.  
ACCESSORY: 
Weighted planks
4×1 minute 

 
WEDNESDAY
SKILL WORK 

ROPE CLIMBS 
8×2
METCON
With a Partner
16 minute AMRAP:
12 hang power cleans (125/85 lbs), 
9 lateral burpees over the barbell,
7/5 calorie bike
*1 partner completes the full round, while the other rest.  
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer (keep it light) 
3 tall cleans + 2 pause split jerks x 6 sets.
*for the pause split jerk, pause for 2 seconds in the catch position before recovering out of the split.  

B) Every 1:30 x 10 sets (building):  
1 clean + 1 hang clean + 1 front squat + 1 split jerk 
THURSDAY
STRENGTH
4 supersets of: 
5 pause front squats (65% for all sets), 
8 seated dumbbell z-press (same weight across),
*rest 90 seconds between rounds. 
METCON

For time:
Row 1000/850 meters, 
150 sit ups, 
Row 1000/850 meters.
FRIDAY
METCON
CrossFit Games Open Workout 11.5
20 minute AMRAP: 
5 power clean (145/100 lbs), 
10 toes to bar, 
15 wall balls.
 
*Masters 55+: 130/75 lbs
SATURDAY
METCON

With a partner: 
On a clock set for 24 minutes; 
A) 18 Minute AMRAP: 
P1 completes:
6 chest to bar pull ups,
8 push ups, 
10 dumbbell push press (35/25 lbs)
P2 is on the rower for max calories. Once P1 finishes, partners switch. 
*Score is total calories
B) As soon as the clock hits 18, immediately into a 6 minute AMRAP:
Partner plank burpees (partners switch every 4 reps)