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Games Training WOD

Thursday Games Training

Main – CrossFit L2

Metcon (No Measure)

15 Rounds
Every 2:00
3- Power cleans 185/115
6 Chest to bar pull-ups
9- Kettlebell swings 70/53

Overhead Squat (5 x 7)

10 Minutes
Odd minutes- 7 Overhead squat
Even minutes- 7 Bench

January 8, 2014

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Wednesday Games Training

Main – CrossFit L2

Metcon (Time)

5 Rounds
5- Muscle-ups
9- Thrusters 135/95

Weightlifting

For Skill
5 rounds Complex
2- Deadlift 135/95
2- Clean
2- Front squat
2- Push jerk
2- Back squat
2- Overhead Squat
2- Snatch

Skill

10

January 7, 2014

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Tuesday Games Training

Main – CrossFit L2

Metcon (Time)

As many rounds as possible in 8 minutes
8- Power snatch 115/75
8- Toe to bar
8- Dips

Back Squat (5 x 7)

10 Minutes
Odd minutes Back Squat 7
Even minutes Push jerk

January 7, 2014

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Monday Games Training

Main – CrossFit L2

Metcon (Time)

4 Rounds
15 Push press 95/65
15 Burpees
15 Swings 53/35
– May use push jerk

10 Minutes

Odd minutes 7 Deadlift
Even minutes 7 Thrusters
Lock in one load for each movement that

January 5, 2014

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Sunday

Main – CrossFit

Metcon (Time)

Teams of 2
21-18-15-12-9-9-12-15-18-21
Deadlift 135/85
Box Jump 24/20
Burpee

Teammates alternate movements
ex
P1 Deadlift 21
P2 Box jump 21
P1 Burpee 21
P2 Deadlift 18
P1 Box Jump 18
P2 Burpee 18
.…

January 5, 2014

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Saturday

Main – CrossFit

Metcon (Time)

For time
30 Clean and jerks 135/85
30 Snatch 115/75
30 Thruster 95/65
Strip weight between each movement
Complete all three movements for one total time

January 4, 2014

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Friday

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then…

January 3, 2014

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Thursday

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 minutes
12 Burpees
40″ Overhead walking lunge 45/25
12 Box Jumps 24/20
40″ Overhead walking Lunge

L-2 Extra credit

Back squat
2-2-2-2-2
New set

January 2, 2014

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Wednesday

Main – CrossFit

Team 5k Row (No Measure)

Teams of 3
Each athlete rows 1:00 intervals
:05 second transition
Rotate 1 minute intervals in order until 5000m is completed

Hang Power Clean (30 x 1)

1 Hang power clean ever

January 1, 2014

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Tuesday

Main – CrossFit

Metcon (Time)

5 Rounds
7- Thrusters 95/65
9- Toe to bar
11- American swings 53/35
Rx plus 115/75
70/44

L-2 Extra credit

Deadlift
2-2-2-2-2
New set every 2:00

Row 500 x 4
1:00 rest between efforts

December 31, 2013

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