WODS FOR THE WEEK OF 2/3

MONDAY 2/3

CROSSFIT

A) 1 Squat Snatch, 60% 1RM Every 1 min for 10 mins
B) PARTNER WOD
PART 1- AMReps 20 mins: Assault Bike Calories
**One partner on the bike while the completes a round of Part 2, then switch.
PART 2- Complete as many rounds as possible in 20 mins of:
30 AbMat Sit-ups
Farmer Carry, 50/35 lbs, 200 ft

METCON MANIA

For time:
Jump Rope, 1:30
40 Lunges
40 Push-ups
40 AbMat Sit-ups
Jump Rope, 1:30
30 Lunges
30 Push-ups
30 AbMat Sit-ups
Jump Rope, 1:30
20 Lunges
20 Push-ups
20 AbMat Sit-ups
Jump Rope, 1:30
10 Lunges
10 Push-ups
10 AbMat Sit-ups

CRAFT WEIGHTLIFTING CLUB

Hang Snatch (Knee)
73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS

Snatch Deadlift on Riser
90%x5x1, 95%x5x2

Overhead Squat
(weight by feel – try to beat last week’s weights) – 5×3

A1 – Press in Snatch – 3×10
A2 – GHD sit-ups – 3×10

TUESDAY 2/4

CROSSFIT

Back Squat : 1 Rep Max
*We will be using this score as your for the next 5 weeks.

"FGB" STYLE
3 rounds, 1 min per station, of:
Wall Ball
Alternating Dumbbell Snatch, 50/35 lbs
Box Jump, 24/20 in
Alternating Dumbbell Clean & Jerk, 50/35 lbs
Rest
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

METCON MANIA

4 rounds for time of:
25 AbMat Sit-ups
15 V-ups
30 Bicycle Crunches
Plank Hold, 45 secs
— then —
Run, 800 m

CRAFT WEIGHTLIFTING CLUB

Jerk
73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS

Drop to Split
(weight by feel – try to beat last week’s weights) – 4×3

Back Squat
63%x10, 68%x8, 73%x6

Back Squat Jump (% of BS)
20%x3x3

A1 – Max pull ups x3
A2 – Weighted plank – 3×30 sec

WEDNESDAY 2/5

CROSSFIT

For time:
Run, 400 m
21 Hang Power Snatches, 95/65 lbs
21 Burpees
Run, 300 m
15 Hang Power Snatches, 95/65 lbs
15 Burpees
Run, 200 m
9 Hang Power Snatches, 95/65 lbs
9 Burpees

METCON MANIA

Every 1 min for 25 mins, alternating between:
Trx Row, 55 secs
Trx Tricep Extension, 55 secs
Jump Squat, 55 secs
Tuck Crunch, 55 secs
Wall Sit, 30 secs

CRAFT WEIGHTLIFTING CLUB

Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS)
70% x 1+1+1 x 2, 75% x 1+1+1 x 3

Power Clean + Jerk Dip + Power Jerk (% of PC)
70% x 1+2+1 x 2, 75% x 1+2+1 x 3

Push Press (weight by feel – try to beat last week’s weights) – 4×5

A1 – DB row – 3×10 each arm
A2 – GHD situps – 3×15

THURSDAY 2/6

CROSSFIT

A) Handstand Walk Practice, 10 mins
B) Complete as many rounds as possible in 12 mins of:
35 Double Unders
25 Air Squats
15 Kettlebell Swings, 55/35 lbs

METCON MANIA

21-15-9-3 reps, for time of:
Overhead Walking Lunge, 35/20 lbs
Burpee
Double Dumbbell Deadlift

CRAFT WEIGHTLIFTING CLUB

Snatch Pull + Snatch
70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM

Clean & Jerk
2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM

Back Squat
73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure)

Box Jump – 3×5

FRIDAY 2/7

CROSSFIT

3 Position Snatch : 1 Rep Max
For 3 cycles:
AMRAP in 3 mins of:
9/6 Assault Bike Calories
12 Power Snatches, 95/65 lbs
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

METCON MANIA

Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able

SATURDAY 2/8

CROSSFIT

3 rounds for time of:
Run, 400 m
10 Power Cleans, 155/105 lbs
Row, 500/400 m
10 Push Jerks, 155/105 lbs

SUNDAY 2/9

BARBELL CLUB

TBA