CROSSFIT FENWAY BLOG

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Wednesday, March 29th 2017

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Warm-up
300/200/100m row
after each set
10 banded goodmornings
8 walking lunges
6 goblet squats

Strength
Deadlift
EMOM x 5
3 Singles @50% of 1rm –
pull AFAP
– NO YANKING!!!!

WOD
6 rounds for total time
250m row sprint
14 walking lunges goblet hold(53/35)
– rest 2 min

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Tuesday, March 28th 2017

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Warm-Up
2 min singles
1 min doubles
:30 backwards singles
hang power clean + push press x 5
hang power clean and push jerk x 5
hang power clean and split jerk x 5

 

Strength
Build to a heavy but perfect
1 Push press
2 Push jerks
3 split jerks

WOD
“GWEN”
15-12-9
Clean and Jerks
*must be UB

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Monday, March 27th 2017

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Warm-Up
500m row
10 ring rows or 5 strict + 5 kipping pull-ups
10 Air Squats
10 pushups

* lats/hips

Strength
4 Sets
Build to a heavy set of 5 reps – (1st set = last weeks last set of 10 reps)
3 Weighted strict pullups + last set ME strict
– A new set starts every 4 min

 WOD
“Chelsea”
EMOM x 20
5 pullups
10 pushups
15 squats
*if you cant keep up with the EMOM becomes a AMRAP with the remaining time

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MARCH 22nd, 2017 – Conditioning

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Warm-Up
“ROWLING” *
after each row = 5 air squats + 5 ring rows *burpee penalty over under – 100

Strength
Deadlift – week 12- DELOAD – LAST WEEK!
50%x5
60×5
70%x max reps
Add 10# to 90%

WOD
LADDER STYLE
AMRAP 8
2,4,6,8 Front Squats (115/75)
30 doubles
2,3,4,5,6..Muscleups or c2b pullups

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MARCH 21st, 2017 – Conditioning

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Warm-Up
EMOM x 12
1 = :40 row
2 = 5 strict press + 5 push press (change to push jerk + split jerk)
3 = 5 hang power cleans + :20 hollow body hold

Strength
Build to a perfect but heavy
1 strict press + 1 push press + 1 push jerks + 3 split jerks

WOD
For time
3 rounds for time
10 Power Cleans
10 STOH
For time and you choose the load – Must be in sets of 5