Vigor CrossFit WODs 2.15-2.20.2016

Monday
Warm up
5 minute AMRAP
10 Squat Therapy
20 Double Unders
then
20 Lunges
20 Side Lunges

Strength
Back Squat
Warm up to 75%
5×6 @ 75%

WOD
50 Air Squat Buy in
10,9,8,7,6…..1
1,2,3,4,5,6…..10
TTB
Russian KBS (32/24)
Cash out: 5 Rope Climbs

Tuesday
Warm up
2 minutes of Jump Rope
30 Empty Bar Dead lifts
10 Empty Bar Bear complex

Strength
1” Deficit Deadlift
2×5 @ 50%
1×5 @ 60%
1×3 @ 75%
5×3 @ 80-85%

WOD
15 minute AMRAP
Wallballs
2,4,6,8,10……..
1-4 Cone box Sprint
(5:30 set up 2 boxes)

Wednesday
Warm up
Invisible Fran
21-15-9
PVC Pullups
PVC Thrusters

10 Ring Dips
10 Rows

Strength
EMOM-12 minutes
Min: 1,4,7,10
3 Ring Muscle Ups
(6 Ring Dips/6 Rows)
Min: 2,5,8,11
4- 10m Sandbag Sprints
Min: 3,6,9,12
:30 HS Hold

WOD
“The 300” Workout
25 Pullups
50 Deadlifts 135/95
50 Box Jumps
50 Pushups
50 V-Ups
50 KB Snatch 16/12kg
25 Pullups

Thursday
Warm up
Burgener Warmup
15 Empty Bar Squat Cleans
10 Empty Bar Curtis P’s

Strength
1 Rep max Squat Clean
Warmup to 75%
2×2 at 75%
2×1 at 85%
Find Max

WOD
100 Double Unders
9 C2B/Bar MU
21 Jerks
7 C2B
15 Jerks
5 C2B
9 Jerks

Friday
Warm up
Tabata (4minutes)
-Pushups
-Situps
then
Burgener Warmups
And 30 PVC Pass thrus

Strength
Floor Press
4×10 at 65%
Superset with
15 Hand release Pushups

WOD
5 Rounds for Time
10 Power Snatches
(75/55)
20 Burpees

Saturday

“TOM”-25 min AMRAP
With Partners

Coaches Choice for warmup RX
7 Pullups
11 Thrusters (115/85)
14 TTB Comp.
7 Muscles Up
11 Thrusters (155/115)
14 TTB

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