WODs 1.5.15 - 1.9.15 - New Schedule at http://crossfitj19.com/schedule/

Looking forward to kicking off an awesome 2015.  Set your goals high and dig in!  Paleo challenge kick off meeting at the gym has been changed to this Tuesday night at 7:15 PM. Dr. Nicole Ussery will be at the gym doing a talk on all the facets of the Paleo diet.  If you want to jump start your year (and I know you do), be there. Food is the foundation of the pyramid!

Please make sure you take a look at the new schedule because a few tweaks have been made based on feed back.  http://crossfitj19.com/schedule/

This week we will be using Greg Amundson's warm up prior to each workout.  Click here to review the warm up.  Once the GA warm up is complete complete the movements of the day under light load. 10-15 reps per movement. 

MONDAY

WOD:

STRENGTH:

10 minute EMOM:
odd: 15 seconds ME plyo-pushups - Click for demo
even: 15 seconds ME ring rows - Click for demo

CONDITIONING:

Open Workout 13.3
12 minute AMRAP:
150 wall balls (20/14) - Demo
90 double unders - Great double under info
30 muscle ups - Demo and tutorial

TUESDAY

WOD:

SKILL:

8 minute instruction and practice on toes to bar.  Progression 1  Progression 2

10 minute EMOM:
odd: row 200m/150m
even: 20 seconds of toes to bar (up to 10 reps)

CONDITIONING:

For time:
100 burpees

WEDNESDAY

WOD:

STRENGTH:

5 minutes instruction and practice on spotting and bailing back squat.  Bailing Video  Using a spotter video

15 minutes to find a 1 rep max back squat

12 minutes to complete:
up to 25 glute ham raises - Demo Video
up to 25 weighted GHD situps - Demo Video

THURSDAY

WOD:

SKILL:

Instruction on the hang power clean and push jerk

CONDITIONING:

DT
5 rounds for time:
12 deadlift (155/105)
9 hang power cleans (155/105) - Demo
6 push jerk (155/105) - Demo

FRIDAY

WOD:

STRENGTH:

12 minutes to work up to a heavy snatch - Demo

6 minute EMOM:
2 snatches at 85% of above

CONDITIONING:

6 minute AMRAP:
3 power snatch (115/75)
3 chest to bar pullups - Demo
6 power snatch
6 chest to bar pullups
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