CrossFit Federal Way

Monday 1/28/19 Strength Day: Snatch drills and heavy day: Snatch 2-2-2-2-2 Tuesday 1/29/19 Skill Work: Ring Muscle Ups Muscle Up Transitions Glide Kips  Use this opportunity to practice new drills ! WOD: 4 RFT Row 500m 10 x HSPU 2 x legless Rope Climbs 20 Min Cap **Scale HSPU to pikes from box or DB Press** **Scale legless rope climbs to regular rope climbs or 3:1 rope pulls from ground** Wednesday 1/30/19: Strength: Bear Complex (5 rep) Conditioning: 9Min AMRAP 2 x Deadlift 275/185 4 x Ring Muscle Ups 60 x douple unders Thursday 1/31/19: Practice: Pose-Running Drill Conditioning: 30Min Amrap 400m Run Work to Rest Ratio 1:1 after each 400m run *Score total laps* Extra Credit: Practice Double Unders Friday 2/1/19:  Strength: Overhead Press (strict) 3 x 5 Superset with Chin Ups (add weight if possible) WOD: Fight Gone Bad (retest!) 2 rounds of: 1 minute max wall balls 20/14 1 minute max SDHP 75/55 1 minute ma...

1/26/19 “Chesna” – Hero Wod for Officer Killed in the line of duty. Michael Chesna was a 42yr old husband and father of 2. 30Min Amrap – With a Partner BUY IN: 209 X Double Unders split in any way, then: AMRAP WITH REMAINING TIME: 7 x Power Snatch 135/95 15 x Thrusters 135/95 18 x Calorie Row *1 athlete completes a full round at a time* *scale smart* Sierra 209 was Officer Chesna’s call sign 7/15/18 End of Watch

1/25/19 Strength: Bench Press - Super Set with Pull-ups Ring Dips Conditioning: 3 Rounds for Time Row 500m 12 KB push press 53/35 3 Ring Muscle Ups 15min Cap.

1/24/19 Strength: Clean & Jerk 5 x 2 Back Squat 3 x 5 Conditioning: “Fool in the Rain” For Time: 30 – 20 – 10 Wallballs (20/14) 21 – 15 – 9 Deadlifts (225/155) Rx+ 25/20 and 275/185.

1/23/19 Conditioning: 30 Min EMOTM Minute 1: 45 seconds farmers carry (70/53) Minute 2: 45 seconds assault bike for cals Minute 3: 45 seconds Squat Thrusts Minute 4: 45 seconds step ups with DB’s (24/20 and 35/25) Minute 5: double unders Minute 6: 45 seconds of kb windmills

1/22/19 Strength: Hand Stand Pushups Legless Rope Climbs Conditioning: 17Min AMRAP 300m Row 20 x American KB Swings (53/35) 10 x Toes to bar

1/21/19 Strength: Deadlift 1 x 5 Conditioning: 6MIN AMRAP 5 X DB HANG SQUAT CLEANS 5 X BURPEE BOX JUMPS REST 3 MINUTES REPEAT. *SCORE TOTAL ROUNDS*

Saturday 1/19/19 Conditioning: 25Min AMRAP with a Partner: 150 wallballs (20/14) 100 power cleans (135/95) 75 shoulder to overhead (135/95) 50 Chest to bar pull-ups RX+ 25/20lb wall ball. 155/105

Friday 1/18/19 Strength: Bench Press 5 x 10  DB Curls 3 x 10 Conditioning “Death By Burpees” EMOTM For as long as possible Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees Etc Score last complete round. Extra Credit: Banded Tricep Extensions 4 sets of 30 with 20 medball Russian twists between sets.

Thursday 1/17/19 Strength: Clean and Jerk 6 x 2 @ 75% Back Squat 3 x 6 @ 75% Conditioning: 4 Rounds of: 25 American Kettlebell Swings 53/35 15 Hollow Rocks 10 barbell Rows 115/75 15 Min Cap 

Wednesday 1/16/19 Skill: Double Unders "Annie" 10 minute cap Wod: 30Min AMRAP 400m Run 400m Row 100 meter front rack kb carry 53/35 100 meter farmers carry 53/35 100 double unders **for both carries, carry kb in one arm to 50 meter mark, switch arms and carry back**

Tuesday 1/15/19 Strength: HSPU 5x7 Pull-Ups 5x10 (add weight) Conditioning: 30 Man Makers for Time 15 Min Cap

Monday 1/14/19 Strength: 1) Clean & Jerk singles 2) Back Squats 3x5 3) Glue ham raises on GHD or Barbell RDL's

Saturday Conditioning: Row 5k meters for time or Run 5k meters for time 30 minute cap

Strength: Gymnastics Work "Goat"/Weaknesses Conditioning: 25MIN EMOTM Minute 1: 40 second hold of Aysmetrical overhead carry (53/35) *one KB in overhead  / one kb in front rack position Minute 2: max effort pull-ups Minute 3: Ring dips (12/8) Minute 4: 15 SDHP (95/65) Minute 5: 10 Front rack reverse lunges (95/65)

Strength: Front Squats 5x2 Conditioning: “Open Wod 13.4” 7 MINUTE AMRAP 3 Clean & Jerk (135/95) 3 T2B 6 Clean & Jerk 6 T2B 9/9, 12/12, 15/15 etc

1/9/19 Work: L- Sit for time Gymastics static holds Conditioning: 5 Rounds 30 seconds work / 30 seconds rest: 1a) Wallballs (20/14) 1b) Box Jumps with step down (24/20) 1c) double unders 1d) Russian Twists with a plate (25, 15) 1e) burpees

1/8/19 Work: Floor Press / Chin-Ups Conditioning: For Time: 100 Hand Release Push-ups 100 DB Renegade Rows (total) (55/35) 100 DB or KB Single arm push press (55/35) 100 Abmat Sit-ups *partition as needed* Time Cap = 18 minutes.

1/7/19 Work: Power Snatch + Overhead Squat Conditioning: 5 Min Amrap Row 500m then AMRAP Squat Snatch