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FULLGRIP CROSSFIT

1/24/17 Tuesday

4/23/2017

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5-7 Rnds of 
SFGETFIT Shuttle runs 

Partner WOD
12min time to do as many 
5 DB/KB Snatch L
5 DB/KB Snatch R
5 Burpees
​1 person working at a time 
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1/23/17 Monday

4/23/2017

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Power clean to Power Jerk 
Find 1RM

10min Amrap
5 Ground to overhead 
15 situps
​
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1/21/17 Saturday

4/23/2017

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Bootcamp
3rnds of 30sec wk, 30sec rest
HRPU
Inverted rows
Goblet Squat
Burpees
KB Ground to OH 
Goblet Lunge 
Roll back,- roll forward reach 
V- ups
Scissor kicks 
Flutter kicks 
then...
Pull up- kip- kip pull up- Butterfly Pullup prog.
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1/20/17 Friday 

1/21/2017

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Snatch 3x5 70-75%

3RFT
12/15 CAL Rows
12/15 Thrusters
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1/19/17 Thursday 

1/21/2017

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15min 
adv. 5-7 sets of ring/bar muscle up
int. 5-7 sets of strict pull ups to strict bar dips
beg. 5-7 sets of assisted pull up

10min AMRAP 
30 D.U
​10 T2B 
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1/18/17 Wednesday 

1/21/2017

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Back Squat Find 1RM

FT (12min cap)
50 hop over- crawl under Bench
or 
​100 Burpees
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1/17/17 Tuesday 

1/21/2017

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3 cycle of 15min 
1st cycle Strict Press 1-1-1-1-1
Find 1RM or heavy singles
2nd cycle Push Press 2-2-2-2-2
Find 2RM or do heavy doubles
3rd cycle Push Jerk 3-3-3-3-3
​Find 3RM or heavy triples
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1/16/17 Monday 

1/21/2017

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Cleans
70% x1, 80% x1, 90% 1x3

14min EMOM 
odd: 7 Deadlift
even: 7 tall box jumps
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1/14/17 Saturday 

1/21/2017

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Bootcamp
5rnds, 1min each 
S1 Row
S2 Ball Slams 
S3 MB sit ups
S4 Skater
S5 Jack Knife Push Up
S6 Rest
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1/13/17 Friday 

1/21/2017

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Back Squat 5 set of 5 @70-75%

FT
42-30-24
Wall Ball
21-15-9
​Pull ups
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