Weekly WODs CrossFit The Tracks - Week of 3.9.15

Programming Email - Week Of 3/9/15
The CrossFit Open Week 3!
Week 2 of the CrossFit Open is in the books and to say it's been an exciting couple of weeks would be an understatement.91 athletes are competing in The Open from The Tracks and the overall energy in the gym since the start has been great, keep up the hard work and comradery.
Monday'sduring the open we will have 3 dedicated spots for the WODs in the back of the box every half hour we are open.Please see my post on the Members Group in Facebook to sign up.
QUESTIONS - If you have any questions regarding the WODs or movements PLEASE contact one of the trainers, we will make sure you are 100% comfortable with the workout.
Mobility class isthis Monday at 6pmthis week and Mark will be inMonday from 4:45pm-8pm

Sincerely,
Casey
Monday
Strength
Alpha
Clean & Jerk
55/5 ; 60/4 ; 65/3 ; 70/3 ; 75;2 ; 80/2 ; Heavy Double

Bravo
Deadlift + Hang Power Clean + Front Squat + Push Press
Build to a challenging weight

WOD
CrossFit - Efficiency Tips: Box Jumps with Matt Chan
CrossFit - Efficiency Tips: Box Jumps with Matt Chan
Alpha
4 Rounds - 15 min cap
7 Power Cleans 155/105
14 Box Jumps 24/20
7 Shoulder to Overhead 155/105
14 KB Swings 55/35

Bravo
4 Rounds - 15 min cap
7 Power Cleans
14 Squat Jumps for height
7 Thrusters
14 Russian KB Swings
Tuesday

Strength
Efficiency Tips: Knees To Elbows/Toes To Bar with Chris Spealler
Efficiency Tips: Knees To Elbows/Toes To Bar with Chris Spealler
Back Squat
3-3~3~3~3

WOD
Alpha: 12 min AMRAP
12 Toes to Bar
12 Ring Dips
100' KB Walking Lunges (Front Rack)

Bravo: 12 Min AMRAP
12 Hanging Knee Raises + Pause
12 Pushups
100' KB Walking Lunges (Farmers Carry)
Wednesday
Strength
Alpha: Snatch
10 min to build to a heavy single then 85/1*5 EMOM

Bravo:
CrossFit CityPlace - Bench Press (Workout Tip)
CrossFit CityPlace - Bench Press (Workout Tip)
A1) Bench Press
4-4-4-4
A2) Ring Rows
12-12-12-12

WOD
12 min amrap
75 Wall Balls
45 Doubles Unders
15 Strict Chest to Bar Pull-ups
Thursday
CrossFit - Rowing Trainer Course: Technique with Angela Hart
CrossFit - Rowing Trainer Course: Technique with Angela Hart

WOD
50-40-30-20-10
Calorie Row
Double Unders
Turkish Getups / side
*no worries, not doing that many TGUs (5-4-3-2-1)
Friday
The Squat: Front Squats - Technique WOD
The Squat: Front Squats - Technique WOD

Strength
A1) Strict Press + Good Mornings + Front Squat
5 x (5+10+15)
A2) Barbell Rollout
5 x 10

WOD
30-20-10
Russian KB Swings 55/35
Burpees
Mountain Climbers / leg
Saturday
No11amclass. We are starting 15.3 early at11am
Online Heat Sign-Ups Will Be Posted On FacebookThursdayNight After The WOD Announcement

9:30Class Only

50-40-30-20-10
Single Unders (3x reps)
Hand to Hand Swings
Pushups
Situps
Strict Pullups(1/2x reps) or Inverted Rows
Rest 4,3,2,1 min
Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

 

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