WEEK 4: Jan 22-28

Hello Gang. Thanks to everyone for coming out last week for a great turnout. We are starting Monday off with our weekly archived CrossFit Open 14.5. The following is a link to a video of the movement standards. Wednesday and Thursday we trying to reach our 1 rep max with our push press and our back squats so make sure to come rested and ready for some serious lifting. On Friday we will be playing around with the push jerk and split jerk technique. And Finally capping off the week with a Filthy 50. See you all this week!

Monday – Jan 22

Strength & Skill

Work up to a high box jump

WOD

CrossFit Open 14.5 Benchmark Workout

21,18,15,12,9,6,3
Thrusters (95/65)
Burpee over the bar

TUESDAY – Jan 23

Conditioning

A) 5x3min AMRAP with 1 minute rest
– 3 burpee
– 5 Box Jump
– 7 V-sit

B) 5x3min AMRAP with 1 minute rest
– 3 Pull up
– 5 push ups
– 7 squats

WEDNESDAY – Jan 24

Strength

Push press: 5-5-3-3-1-1
* Rest 2-3 minutes in between sets and do some mobility/ball work/ Foam roll.

WOD

7 RFT
7 Dips
7 Weighted high step up
7 Z presses

THURSDAY – Jan 25

Strength

Back Squats 5-5-3-3-1-1
* Rest 2-3 minutes in between sets and work on banded distraction/mobility/Foam roll.

WOD

42,30,18
Wall Ball
Cal Row

FRIDAY – Jan 26

Strength / Skill

Push Jerk: 2-2-2-2
Split Jerk: 2-2-2-2

Partner WOD

With a partner complete 6 rounds of the following:
2 Suicide sprints
* Partner holds plank during.

SATURDAY – Jan 27

WOD

TABATA:
Air squats
Push ups
V-sit
Lunges
TRX row
Kettle bell deadlift
Butt Burner

SUNDAY – Jan 28

WOD

Filthy 50 Benchmark Workout

For time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35,25)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders