Monday, January 22nd, 2018

Monday, January 22nd, 2018
Programming 1/22 – 1/27

MONDAY
METCON
3 rounds For Time: 
100 double unders, 
25 dumbbell cleans (50/35 lbs), 
25 burpees over the dumbbells, 
*scale for 100 double unders: 2 minutes of double under practice per round OR 200 singles. If single unders are a challenge for you then do singles. If you can effortlessly breeze through singles (50+ unbroken), it’s a no brainer, your time is better spent working on double unders. Even if that means you taking the full 2 minutes of practice and having a slower overall time. 
TUESDAY
SKILL WORK
The Ring Muscle Up 
METCON
CrossFit Games Open Workout 13.2
10 minute AMRAP: 
5 shoulder to overhead, 
10 deadlifts, 
15 box jumps. 
RX: 115/75 lbs
Masters RX 55+: 95/55 lbs 

 
WEDNESDAY
STRENGTH

Back Squat 
1×5 @70%
1×4 @75%
1×3 @80%
1×2 @85%
1×1 @90%
*Perform a set every 2:30
METCON
12 Minute AMRAP: 
16 russian KB Swings (70/53 lbs) , 
16 jumping split lunges, 
16 push ups,
16 medicine ball cleans (20/14 lbs)
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer (keep it light) 
Tempo Overhead squat 4×3 (same weight across, out of the rack).
*tempo: 3 seconds down, 3 second pause in bottom,
 
B) EMOM x 16: 
Minutes 1-8: 2 snatches (weights on the doubles should me ligth to medium. 
Minutes 9-16: 1 snatch (build to a challenging single).
 
THURSDAY
ENGINE DAY
A) From 0:00-8:00
Row 1500 meters for time
B) From 8:00-16:00
Bike 75/60 calories for time
C) From 16:00-20:00
Row 750 for time
D) From 20:00-24:00
Bike 50/35 calories for time
ACCESSORY
Weighted hanging knee raises with tempo
4×15 (pull the knees up pause for 1, followed by a 2 second lower down). 

 
FRIDAY
OLYIMPIC LIFTING
Every 1:10 x 8 sets (building):
1 power clean + 1 hang clean + 1 split jerk
METCON
CrossFit Games Open Workout 13.4
7 minute AMRAP: 
3,6,9,12,15,18…
clean and jerks
toes to bar
RX: 135/95 lbs
Masters 55+ RX: 115/65 lbs
SATURDAY
METCON

Teams of 3: 
12 minute AMRAP: 

6 alternating rope climbs (each person does 2)
12 synchro burpees, 
24 synchro air squats,
~2 minute rest~
 12 minute AMRAP: 
max calorie bike
*1 teammate is on the bike
*1 teammate is holding a pair of kettle bells in the front rack
*1 teammate is holding a wall sit. 
*Men must bike 12 calories before switching, ladies must bike for 9 calorie before switching.