Vigor CrossFit WODs 5.2-5.7.2016

Week of May 2nd-7th 2016
* This week we will be lifting heavy and establish some new PR’s!
Monday 5-2-16
Warmup:
7 min AMRAP
1 10 meter bear crawl
5 burpee
7 empty bar thruster
9 empty bar push press
Strength:
Deadlift (25 minutes)
Working sets 5-5-3-3-1-1-1
(65%, 70%, 75%, 80%, 85%, 90%, 95%, PR attempt)
Ring that PR bell!
WOD:
(20 minute cap)
5 RFT
10 pull ups
1/2 lap run
15 hang power clean (115/75)
20 box jump
Extra:
3 Rds 15 reverse hyper
20 high leg lift
Tuesday 5/3/16
Warmup:
(8 min cap)
3 rds 10 reps of each:
Walking lunge
Walking high kick toe touch
Squat
PVC pass through
Strength:
(15 minutes)
Push Jerk
Working sets 5-5-3-3-1-1
@65%, 70%, 80%, 85%, 90%, 95%, PR attempt
WOD:
“Michael”
(**25 minute cap) record your score.
We will retest!!!
3RFT
800 meter run (garage door to Kettering/Encrete stoplight and back)
50 Good mornings 45/35
50 situps
Extra:
100 KB side bends
Accumulate 2 minutes of plank hold
Wednesday 5/4/16
Warmup:
With a partner, complete
150 wall balls and 18 burpees.
***10 minute cap.
WOD 1:
5rft
10 slam ball 20/14
10 Russian twist 20/14
20 mtn. Climber R+L =2
**on the top of every minute, including top of 1st minute, complete 3 burpees**
WOD 2:
(5 minutes)
Tabata
V-ups /Super mans
Immediately followed with 1 attempt of Max KB swing until failure 24/16
Skill/mobility
(20 minutes… 10min HS work, 10 minutes stretch/mobility)
Handstand work-(10 min.) HS kick up HS walk HSPU Deficit HSPU HS hold
Mobility (10 min) Banded stretches Foam roller Etc…
Thursday 5/5/16
Warmup:
7 minute AMRAP
with Empty bar or PVC
10 front squat
10 lateral bar hops(yes, empty bar. Low jump)
10 alternating front rack lunges
5 10 meter shuttles
Strength:
(20 minutes)
Back Squat
Working sets: 3-2-1-1-1
(3@75%, 2@80-85%, 1@90%, followed by 2 more attempts at PR)
Heavy triple, heavy double, then shoot for new PR!
WOD:
50 DU’s
40 walking OH lunge (45/25)
30 alternating KB snatch 24/16(15 each arm)
20 goblet squat
10 HSPU
20 lateral jump over KB
30 KB swings 24/16
40 KB Romanian DL (20 each side)
50 DU’s
Extra:
4 rds
10 ring dips/ Max time L-sit hold
Friday 5/6/16
Warmup:
7 minute AMRAP with empty bar or PVC
5 snatch grip deadlift
5 hang snatch
5 overhead squat
5 full squat snatch
Strength:
EMOM x 10
Snatch complex @ 75%
1 RM 1 snatch grip deadlift+3 snatch pull+ 1 hang snatch
Then…
5 minutes to establish new 1rm snatch.
WOD:
EMOM x 15
Minute 0-5 perform
5 snatch EMOM
Minute 6-10 perform
7 clean and jerk EMOM
Minute 11-15 perform
10 deadlift EMOM
**Athlete chooses weight but must use the same weight for all movements.
Saturday 5/7/16
***please note, athletes should pick partner and grab equipment before class starts. @9:05 the clock will be set for 8 minutes. At that time the WOD’s will be explained and used for last minute setup. After the 8 minutes is up, the clock will immediately be reset and started again for WOD 1/”warmup WOD”, ready or not.
20 minute AMRAP with partner,
1 person working at a time splitting reps however team chooses.
“Angie” 100 Pullups 100 push-ups 100 situps 100 squats Score is rounds + reps
Rest 2 minutes
25 minute partner AMRAP
*1 person works at a time. Split reps evenly.
20 thruster (115/75)
20 SDLHP (115/75)
20 burpees
30 thruster (95/65)
30 SDLHP (95/65)
30 burpee
40 thruster (75/55)
40 SDLHP (75/55)
40 burpee
50 thruster (45/35)
Then… Max Clean and Jerk with remaining time, each person alternating 1 rep at a time until time expires.

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