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This Weeks Training – 2/22/16-2/26/16

21
Feb

This Weeks Training – 2/22/16-2/26/16

Monday
Skill/Strength
Establish 1 RM Clean & Jerk

WOD
2 min amrap
4 x toes to bar
4 x hspu

rest 2 minutes

2 min amrap
6 x wall balls
6 x russian kb swings 70/55

rest 2 minutes

2 min amrap
8 x pushups
8 x medball cleans 20/14

Cool Down
Coaches Choice

Tuesday
Skill/Strength
– Spend 15 minutes addressing athletes pullup skills.
1. determine if strength is there to teach the kipping pullup.
2. emphasize importance of and show active shoulder engagement.
3. emphasize importance of tight system as opposed to being disengaged

WOD
“Baby Fran” or “Fran”
12-9-6 21-15-9
thrusters 95/65
pullups

Cool Down
Coaches Choice

Wednesday
Skill/Strength
Establish 1RM Front Squat

WOD
EMOM 12 minutes
3 x shoulder to overhead 135/95
6 x burpees over bar

Cool Down
Coaches Choice

Thursday
Skill/Strength
Monostructural Cardio (pick your weakness)
1. row 1000m
2. run 800m (if its warm or you dont mind the chill)
3. EMOM 5 minutes
20 dubs

WOD
“DT”
5 RFT
12 x deadlifts 155/105
9 x hang power cleans 155/105
6 x push jerk 155/105

Cool Down
Coaches Choice

Friday
Skill/Strength
– use this time to prepare and help develop strategy for 16.1 along with any scaling or modifications which should be made for athletes.
– go over movement standards and emphasize to those who are test driving the workout before actually being judged what is expected for a good rep to count.

WOD
CrossFit Open Workout 16.1
?????

Cool Down
Coaches Choice

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