Monday, January 5th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A)Every 2 minutes, for 10 minutes (5 sets): Back squat x 5, 4, 3, 2, 1 reps (Make these tough)

B1) Push press – 5 sets of 3 reps *Build over the 5 sets – rest 2 min
B2) Supine ring rows – 5 sets of 8-15 reps – rest 2 min
*Perform B1 and B2 as a superset. Do the push press, rest, then do the ring row, rest, repeat 5 times*

WOD: For time
50 Shoulder to overhead – 70% of heaviest B1
*Every minute on the minute perform 3 Burpees

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B) Every 2 minutes, for 8 minutes (4 sets):
30 seconds of Max Rep Power Cleans @ 60% of 1-RM Clean

WOD: CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
-10 Overhead Squats (95/65 lbs)
-10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
-12 Overhead Squats (95/65 lbs)
-12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
-14 Overhead Squats (95/65 lbs)
-14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.
STOP AFTER THE ROUND OF 18

Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80%
Strict Handstand Push-Ups x 6 reps
Scale so you have at least 15 seconds to get back to the squats.
Try to do this before class starts or in the main facility, as there will be a class at 6am and 7pm.

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Three sets of:
Run 400 Meters @ 70-75%
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531