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Our Blog

CrossFit Week of WODs 1.16.17

By cfpalmbeach | In WODs | on January 14, 2017

Monday 1/16/17

Strength/Skill Work:

Push Jerks
10 Minutes to Build to a Heavy Set of 2 (Perform Sets of 10-8-6-4-2 to Build)

———-———-———- 

“Febreeze” 

(14 Min Cap)
For Time:

30-20-10
Ring Rows S(20-15-10 Ring Rows)
Shoulder to Overhead S(95/65) RX(115/80) RTG(135/95)
Jumping Lunges (1=1)

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Tuesday 1/17/17

“Good Vibrations”
5 Rounds For Max Reps:
1 Min of Max Calorie Row
1 Min of Max Power Cleans S(95/65) RX(135/95)
1 Min of Max Bar-Facing Burpees
*1 Min Rest Between Rounds

———-———-———- 

Core WOD

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Wednesday 1/18/17

“PowerBall”

(23 Min Cap)

7 Rounds For Time:

9 Power Snatch S(55/45) RX(75/55) RTG(95/65)

15 Wall Balls S(14/10) RX/RTG(20/14)

21 Double Unders S(12 Dubs/50 Singles) RTG(30 Dubs)

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Thursday 1/19/17
“Tri Sprint Intervals 2.0”
5 X 4 Min AMRAPs

30/20 Cal Row S(20/15 Cals)

400 M Run S(250 M)
AMRAP Butterfly Sit Ups in remaining time

*4 Mins Rest Between Rounds

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Friday 1/20/17

Strength/Skill Work

Front Squats – Every 2 Mins for 6 Sets

Sets 1, 3, and 5: 3 Reps @ 80%

Sets 2, 4, and 6: 1 Rep @ 85, 87, and 90%

———-———-———- 

“Hang Loose” 

(16 Min Cap)
For Time:
30 Handstand Push-ups S(1 Ab Mat)
30 Thrusters S(75/55) RX(95/65) RTG(115/80)
30 Box Jumps S(20/16) RX/RTG(24/20)
30 Overhead Squats
30 Chest to Bar Pull-ups S(Pull Ups)

————————————————–

Saturday 1/21/17

“Road Rage”
25 Min AMRAP: (In teams of 3)
100/80 Calorie Assault Bike S(Airydne)
50 Clean & Jerks S(75/55) RX(95/65)
100/80 Calorie Assault Bike
50 Clean & Jerks S(95/65) RX(135/95)
100/80 Calorie Assault Bike
50 Clean & Jerks S(115/80) RX(155/105)
100/80 Calorie Assault Bike
Max Clean & Jerks S(135/95) RX(185/135)

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