CrossFit Total – 040116
December 29, 2015

Weightlifting Wednesday – WOD 123015


Warm Up

2 mins row

2 mins Airdyne

2 mins jog 

Mobility 

Foam Roll Adductors 2 mins e/s
Strendtioning

3 Position CleanBuild to a Heavy Set

High Hang, Knee, Floor

Step Back Lunges

3 Sets of 10

Bar on the Back Rack Position

Romanian Deadlifts

2 Sets of 20

Bar descends to mid-shin, but does not touch floor

December 27, 2015

TNT – WOD 122815


Warm Up

EMOM 4:

2 Power Snatch (PVC)

2 Power Clean + Push Jerk

2 Overhead Split Squats (each leg)

2 Front Rack Sotts Press


Mobility

Couch Stretch 2 mins e/s
Conditioning

“TNT”30 Snatches

30 Clean and Jerks

30 Thrusters

Rx Weights – 95 / 65
Barbell Track 

See board

December 22, 2015

Kickstart My Heart – WOD 122315


Warm Up

2 min Double Unders

1 mins wall press dead bugs 

1 min split squats 


Mobility

Foam Roll Adductors 2 min e/s


Strength

Front Squat – build towards 1×2 at 90-95%
Conditioning

“Kickstart My Heart”21 Thrusters (95/65), 42 Double-Unders

15 Thrusters (95/65), 30 Double-Unders

9 Thrusters (95/65), 18 Double-Unders
Barbell Track

See board

December 21, 2015

Back in Black – WOD 122215


Warm Up

Bring Sally Up – PVC


Mobility

Foam Roll Lats 2 mins e/s


Strength

Push Jerk + Split Jerk – build tough complex


Conditioning

“Back in Black”5 Rounds:

10 Push Jerks (from ground) (155/105)

10 Toes to Bar

10 Burpees
Barbell Track

See board

December 20, 2015

Bad Boy Boogie – WOD 122115


Warm Up

2 mins row

2 mins Airdyne

2 mins pistol practice and progressions


Mobility

Foam Roll Quads 2 mins e/s


Strength

Pause Hang Power Clean (3 seconds and top of knee) – Build to tough single 


Conditioning

3 rounds, 1 minute stations for reps. 20 seconds transition.

Row Cals

Pistols

Airdyne Cals

Hang Power Cleans (155/105)
Barbell Track

See board

December 19, 2015

Daniel – WOD 121915


Warm Up

Jog 400m

5 Scap Pullup

10 PVC Thrusters

5 Scap Pull Ups
Mobility

Calves Stretch 2 mins e/s


Conditioning

“Daniel”50 Pull-Ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-Ups

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