Monday:

Strength

A.

10 E2MOM

3 X Split Jerk @70-80% (RPE 8)

*Build up across Sets

B.

3 Rounds For Time:

50 X DU / 100 X SU
25 X Toes To Bar
10 X Power Snatch @60/40kg

Time Cap:

*Aim for sets of 5+ on the TTB, and fast singles on the Snatches

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Tuesday:

A.

Skill – Rowing Technique

B.

For Time:

50-40-30-20-10
Cals
Wallballs 9/6kg

Time Cap: 18 Mins

After Class Extra Strength:

4 X 5 Back Squat @75% (RPE 8)

Rest 2 Mins Between Sets

——

Wednesday:

A.

Strength

Chin Ups (Weighted)

*Supinated Grip. Weighted as needed using either a Dip Belt, Vest or D-Ball Between Shins

1) 5 Rep
2) 5 Rep
3) 3 Rep
4) 3 Rep
5) 1 Rep
6) 1 Rep

Rest 60-90s Between Sets

Scaling: No Load, Jumping Negative, Banded, Low Bar

B.

Metcon

10 Rounds For Time:


8 X Chest To Bar Pull Up
12 X Alt Pistol
24 X DU / 48 X SU



Time Cap: 20 Mins

——

Thursday:

Barbell

A.

Establish a 3RM Clean

B.

Strength / Accessory

4 X 3 Clean Pull @90-100%

After Class Extra Conditioning:

Mini ‘Triangle Of Death’

For Time:

50 X Cal Row
50 X Cal Ski
50 X Cal Bike

(Adjust Cals to suit the time you have available)

——

Friday:

A.

Strength

10 E2MOM

5 X Bench Press @RPE 8

B.

Metcon

3 Rounds For Time:

30 X Box Jump
20 X Cals
10 X Chest To Bar Pull Up

Time Cap: 16 Mins

——

Saturday:

Team WOD

In Pairs

10 Rounds For Time:

200m Run (together)
40 X DU / 80 X SU (each)
3 X Power Clean + 3 X Front Squat + 3 X STOH @80/55kg (Synchro)

Time Cap: 32 Mins

——

Sunday:

Hero WOD ‘Victoria’

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.

5 Rounds For Time:

10 X Thruster @43.5/30kg
14 X Box Jump @24/20”
12 X Sumo-Deadlift High-Pull @43.5/30kg
12 X Burpee
27 X American KB Swing @24/16kg

Time Cap: 30 Mins

——