Workout of the Day

• shoulder press
  • 2 x 5 : build to 70%
  • 2 x 3 : build to 85%
  • 2 x 1 : establish 1rm
• push jerk
  • 3 x 6 : @70-75% of 1rm push press
    • cycle barbell, heavier than last week

for time (18-min)

21-18-15-12-9-6-3

• push press (75/55)
• box jumps (24/20)
• air squats

Superbowl Sudnay WOD

1st quarter

8-min amrap

• 10 kb swings
• 20 air squats

2nd quarter

8-min amrap

• 10 jumping lunges
• 20 situps

HALFTIME – 4-min rest

3rd quarter

8-min amrap

• 20 air squats
• 10 kb swings

4th quarter

8-min amrap

• 20 sit ups
• 10 jumping lunges

*2-min warning, AMRAP Burpees*

for time w/partner

12 rounds

• 100m run
• 12 t2b

50 burpee box jumps (24/20)

12 rounds

• 15/12 cal row
• 12 db hang clean & jerk (50/35)

alternating full rounds, burpee box jumps can be divided any way but each partner must complete 25 reps

3 sets : 1 clean liftoff (pause @ knee) + hang squat clean (from knee) + 2 push press : building to 60%

e2mom :

• 4 sets : 1 clean liftoff (knee) + 1 clean &j jerk @ 60-80%
• 6 sets : 1 clean & jerks @ 80+%

*finish heavier than last week*

4 x 2 : front squat @ 85+

for time (14-min)

• 30/25 cal bike
• 15 S2OH (185/125)
• 30/25 cal bike

3 x 10 : rdl (athlete choice on weight)

3 x 5 : deadift (up to 70% of max deadlift)

5 rounds :

3-min each round

• 75 double unders
• 12 dealift (225/155)
• max cal row in remaining time
  • rest 2-min

*score is total cal complete, goal is 100+*

• 3 x 2 : snatch lift off (pause @ knee) + snatch pull (from knee) + snatch (from knee) up to 60-65% of max
  • 4 sets : e :90
    • 1 snatch lift off (pause @ knee) + 1 snatch (off floor) @ 65-80%
  • 6 sets : e:90
    • 1 squat snatch @ 80+%

*goal is to finish heavier than last week*

CrossFit Games Open 12.2

10-min amrap

• 30 Snatches (75/45 lb)
• 30 Snatches (135/75 lb)
• 30 Snatches (165/100 lb)
• Max Snatches (210/120 lb)

• 3 x 8 : ohs : up to 60% (stay light, treat this as a warm up for the heavy back squats)
• back squat : establish 1rm

4 rounds : emom

1. 15/12 cal bike
2. 12 high box jumps (30/24)
3. 9 hang squat cleans (115/75)
4. 6 ring muscle ups

• push press
  • 2 x 5 : build to 70%
  • 2 x 3 : build to 85%
  • 3 x 1 : establish 1rm

• push jerk
  • 3 x 6 : @60-65% of 1rm push press
    • cycle barbell

14-min amrap

• 50/40 cal row
• 40 t2b
• 30 heavy wall ball (30/24)
• 20 shoulder to overhead (155/105)

5 rounds : e5mom

• 20 kb swings (24/16)
• 10 burpees to target
• 20 goblet squats (24/16)
• 10 burpees to target

for time w/partner

• 120 cal row
• 60 chest to bar
• 30 clean & jerks (135/95)
• 80 cal row
• 40 chest to bar
• 20 clean & jerks (185/125)
• 60 cal row
• 30 chest to bar
• 10 clean & jerks (225/155)

3 sets : 1 clean liftoff (pause @ knee) + hang squat clean (from knee) + 2 push press : building to 60%

e2mom :

• 4 sets : 1 clean liftoff (knee) + 1 clean &j jerk @ 60-80%
• 6 sets : 1 clean & jerks @ 80+%

4 x 2 : Front squat @ 85+

5 rounds (14-min)

• 20 air squats
• 15 sit ups
• 10 push ups

*WOD is recovery from the strenght portion, pace is consistent*

Treat today as a recovery day. Highly recommend coming in and moving. The last few days were rough!

Your Recovery is just as important as your workout.

ROMWOD at 7pm.

skill/drills

• 2 x 10 : single leg deadlift (light or body weight)
• 2 x 5 : strict ring dips (use band if needed)
• 2 x :30 : supinated bar hang

3 rounds (30-min)

• 30/25cal row
• 15 high box jumps (30/24)
• 10 ring dips
  • cash out : 100/80 cal row

*goal is to maintain the same pace on the rower each round and on the cash out*