Saint City North WOD

Saint City North

February 19 2018 – February 25 2018;

*This program is not intended to be followed during the open. Athletes who are looking to perform their best should follow an individual recovery plan in between Open events


Monday

SCF Base

EMOM for 10 mins
3 Position snatch

Complete for time
10 Power Snatch
15 Body row
9 Power snatch
15 Body row
8 Power snatch
15 Body row
7 Power snatch
15 Body row

Assault bike
10 mins @ light effort

SCF Compete

Squat Snatch

7×1

Work to a heavy single

Complete for time
10 Squat Snatch @ 65%RM
15 CTB
9 Squat Snatch @ 70%RM
15 CTB
8 Squat Snatch @ 75%RM
15 CTB
7 Squat Snatch @ 80%RM
15 CTB

Assault bike

10 mins @ light effort

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Tuesday

SCF Base

EMOM for 10 mins
3 Position clean

3 Rounds
Row 500 @ 2km pace

Rest 2 mins

Complete for time

21 Ab Mat sit up
3 Press
6 Push press
9 Thrusters
15 Ab Mat sit up
3 Press
6 Push press
9 Thrusters
9 Ab Mat sit up
3 Press
6 Push press
9 Thrusters
SCF Compete

Power clean

7×1
Work to a heavy single

3 Rounds
Row 500 @ 2km pace
Rest 2 mins

Complete for time
21 T2B
3 Press 100/70
6 Push press
9 Thrusters
15 Toes to bar
3 Press
6 Push press
9 Thrusters
9 Toes to bar
3 Press
6 Push press
9 Thrusters

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Wednesday

SCF Base

EMOM for 10 mins
3 Position snatch

EMOM for 8 mins

2 Front squat + 2 Split jerk

5 Rounds
10 Push ups
10 DB Power cleans
10 Wall ball
Rest 2 mins btw rnds
SCF Compete

Power snatch + Snatch balance 1.1
6x Complex
Work to a heavy set

EMOM for 8 mins
2 Front squat + 2 Split jerk @ 65-70% of Front squat

5 Rounds
5 MU
10 Power Clean 155/105
20 Wall Ball
Rest 2 mins btw rnds

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Thursday

SCF Base

EMOM for 10 mins
3 Position clean

Complete for time
15-12-9-6-3 DB Push press
4-3-2-1 rope climbs Or Towel body rows

Row
10 mins @ light effort
SCF Compete
Power clean + Squat clean 1.1
6x Complex
Work to a heavy set

Complete for time
15-12-9-6-3 HSPU
4-3-2-1 rope climbs

Row
10 mins @ light effort

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Friday

SCF Base

Complete for time
21-18-15-12-9-6-3
Squat

Single unders

Alt SA DB Snatch
Step ups
SCF Compete
Complete for time
21-18-15-12-9-6-3
Back squat 115/75

Burpee

Power Snatch 115/75
Box Jumps
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Saturday

Cross Fit Open 18.1

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Sunday

Row for 30 mins
Every 2 mins
1st – 15 KB Swings
2nd  – 15 Hollow rock
3rd – 10 Box jumps