Friday, January 31st

Warmup: Snatch Balance 4×4

Hang Squat Snatch 4×4@80% 1RM

then,

CrossFit Open Workout 16.3

7:00 amrap of:

10 Power Snatches (75/55)

3 Bar Muscle Ups

Scaled Workout:

7:00 amrap of:

10 Power Snatches (45/35)

5 Jumping CTB Pullups (bar 6″ above head)

 

*This Saturday is our free workout at 9:00 & 10:00am so bring a friend!

*This Saturday is also our Rowing clinic at 11:00am. Free for all Ville members!  Sign up sheet is located by the white board.

Thursday, January 30th

Skill Practice: Rope Climbs & Skin the cats

then,

5 rounds for time of:

2-Rope Climbs to 15′

100ft Shuttle Run (50ft x 2)

8-Toes thru Rings

100ft Shuttle Run

10-HSPU’s

100ft Shuttle Run

12-GHD Situps

100ft Shuttle Run

*This Saturday is our free workout at 9:00 & 10:00am so bring a friend!

*This Saturday is also our Rowing clinic at 11:00am. Free for all Ville members!  Sign up sheet is located by the white board.

Wednesday, January 29th

Clean Grip Deadlifts 4×6@70% deadlift 1rm

then,

30-20-10 reps each:

Deadlifts (185/125)(rx+ 225/155)

Box Jumps (24/20)

for time.

Bonus WOD: 

30-Calorie Ski

30-Calorie Bike

for time.

*This Saturday is our free workout at 9:00 & 10:00am so bring a friend!

*This Saturday is also our Rowing clinic at 11:00am. Free for all Ville members!  Sign up sheet is located by the white board.