Tuesday, January 20th, 2015
Strength WOD
15 Minutes to find a heavy load in this complex
1 Power Clean + 2 Hanging Power Cleans
WOD
15 Hanging Power Cleans
50 Double Unders
4 Rounds
Fitness (115/75)
RX (135/95)
RX+ (165/105)
Coach Franey showing full triple extension with his power clean
Monday January 18, 2015
Skill WOD
10 minute
Find a heavy 3 rep Thurster
WOD
CrossFit Open Workout 14.5
21-18-15-12-9-6-3
Thrusters
Burpees Over The Bar
Fitness (75/55)
RX & RX+ (95/65)
]]>
Saturday January 16,2015
Mobility
1 Minute Shoulder Distraction
1 Couch Stretch
X 2
WOD
As Many Reps As Possible (AMRAP) in 14 minutes
150 Wall Balls
90 Double unders
Max Power Cleans
Fitness (14/10) (95/65)
RX (20/14) (115/75)
RX+ (20/14) (135/95)
An example of the couch stretch. It will change your world!
]]>Friday January 16, 2015
Strength WOD
Split Jerk Technique Work
(Keep the weight light and drill speed and footwork)
WOD
12 Shoulder to Overhead
21 Sit ups
500 m Row
3 Rounds
Fitness (115)
RX (155)
RX+ (165)
]]>