WOD and Weekly Preview: Monday, January 6, 2014

(A) Warm-Up I: Trainer's Choice for 10 Minutes

(B) Warm Up II: Quad Clean Stretch x3 (2-4 minutes depending on class size)

(C) Shoulder to Overhead Review and Practice

  • Press 10 on Trainer's Cue (OTC)
  • Push Press 8 OTC
  • Tall Power Jerk 4 OTC
  • Power Jerk 4 OTC
  • Push Jerk 4 OTC
  • Tall Split Jerk 4 OTC
  • Split Jerk 6 OTC

(D) Jerk (Your Choice: Power, Push, or Split)

Step through (leading your jerk with your head) is everything today. If you're not doing this with excellence scale down the weight today.

Novice athletes, you may choose to work on a 3 Rep Max Push Press and/or a 2 Rep Max Jerk instead.

  • 1x3 @ 60% of your 1 Rep Max Jerk
  • 1x3 @ 70%
  • 1x3 @ 75%
  • 2x3 @ 80%
  • 1x2 @ 85%
  • 1x2 @ 90%
  • 1x3 @ 80%

(E) One-A-Day Athletes: Conditioning, For Time (10 Minute Time Limit):

To be done in the parking lot. 200m is from parking lot to the second green light post

Two-A-Day Athletes: Skip to (F)

3 Rounds of

  • Run 200m
  • 10 Burpees
  • 15 Sit Ups
  • 20 Step Ups

If time permits, do a 400m Farmers Carry

(F) Two-A-Day Athletes: After (D), 5x8 Barbell Rows, Heavy

(G) Two-A-Day Homework:

  • 1 Mile Jog
  • 4x 50m Bear Crawl (walk back to where you started and repeat)
  • 4x 25m Butt Kicks Alternating with 4x25m High Knees
  • 1 Mile Timed Run

Week 2, 2014. CrossFit V16