Vigor CrossFit WODs 11.22-11.28.2015

Monday
Warm Up Tabata:
Jump rope
Air Squats

Burgener warm up for Snatch

Strength
3×5 Barbell Shrug in snatch grip- (Use Empty Bar for this portion)

3×5 Hang Snatch

3×5 Power Snatch

@45-55%

WOD
8 Min AMRAP

1…2…3…
(Start w/ one rep & Increase each round)

KB Front Squat 24/16- (hold two KBs in front rack)

HR Push Up

Rest 90 Sec.

3x Max L Sit Hold

Mobility
Pancake Splits

Tuesday
Warm up
2 Rounds

6 Shuttles
6 Squat Thrust
6 Push Ups
PVC Rotations

Strength
3×3 Strict Press

3×3 Push Press

3×3 Jerk

@55-60%

WOD
4 RFT

5 Stone to Shoulder

10 TTB

15 Box Jumps

Mobility
Supine Hamstring Stretch (see below)

Wednesday
Warmup
Tabata:

-Jumping Jacks

-Mountain Climbers

No More Than 15 Minutes for skill today:

- Max Push Ups in 5 Minutes

-Max Double Unders in 2 opportunities

-Rope Climb Practice if time permits

WOD
“Mini-Mary”
8 min AMRAP

5 HSPU
10 Pistols
15 Pull-ups

Rest 2 min.

Then- “Annie”
50-40-30-20-10
Double Unders
Sit-Ups

Mobility
Overhead Good Mornings

Thursday
Thanksgiving WOD
2 Rounds

10 PVC OHS
10 Squat Thrusts
10 PVC Rotations ea way
10 Leg swings (ea leg)

G- G2O (11)
I- Inch Worms (26)
V- V-Ups (11)
E-elbows to knees (knees to elbows) (26)

T- Thrusters (11)
H-hang cleans (26)
A-atlas stone 2 shoulder (11)
N-Narrow stance Squats (26)
K-nees to elbow (11)
S-itups (26)

W/ a partner
95/65
2 rounds

Friday
Warm up
2 Min Jump Rope

Line Work

Strength
8X3 Tempo Front Squats

(1 second down:3 second hold: 1 Second up)

@ 55-60%

WOD
21-15-9
OHS
WB

Then

30 Reverse Hypers

Squat Stretch
-against wall

Saturday
Partner- “Arnie”
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

While one person works, the other completes burpees

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