Thursday 03/30/2017

BIONIC CrossFit – CrossFit

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Warm Up

Coaches Choice

Gymnastics

10-15 minutes of working on variations of pull ups.

-Strict

-Kipping/ butterfly technique

WOD

Metcon (Time)

3,000 m row

Starting with and on the top of every 3 minutes complete 5 burpees and 30 double unders

Competitors

De-load week:

Either rest day (30 mins or mobilty/foam rolling and Thursday ROMWOD) or light conditioning then Thursday ROMWOD.

Thursday 03/30/2017

Wednesday 03/29/2017

BIONIC CrossFit – CrossFit

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Warm Up

Coaches Choice

Skill/Strength

Deadlift + Power clean (5-5-5-5)

3 deadlifts + 2 power cleans

4 sets every 3 mins of increasing weight to establish a heavy set of the complex. Repetitions are to be done touch and go.
If these movements are newer for you, then stay light and work on skill and body positioning

WOD

Metcon (Time)

5 rounds:

10 Dumbbell deadlifts

10 m DB farmer carry

10 DB power cleans

10 m DB walking lunge (DB are hanging down on side, not front rack)

(20 min time cap)

Rx 50/35

Competitors

De-load week:

Class at lower intenisty and load or light conditioning.

Wednesday 03/29/2017

Tuesday 03/28/2017

BIONIC CrossFit – CrossFit

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Warm up

Coaches Choice

Skill/Strength

3 rounds superset:

10 Barbell RDL

6/6 KB goblet hold single leg squat (rear foot elevated)

*RDL- looking for smooth, efficient movement. Pick a load that we can focus on a 3-5 sec count during the eccentric portion.

WOD

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

12/10 Cal row

10 DB weighted sit ups (35/45) (Comp-T2B)

15 Front squats (Rx 95/65)

7 min rest

6 min AMRAP:

200 m row

10 Sit ups (Comp GHDSU)

15 Back Squats (Rx 95/65)

Competitors

De-load week:

strength accessory and conditioning only

Tuesday 03/28/2017

Monday 03/27/2017

BIONIC CrossFit – CrossFit

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Warm Up

Coaches Choice

Power snatch + hang power snatch (2-2-2-2-2)

1 Power snatch + 1 hang power snatch

*Complete 1 set of the complex every 3 minutes. If you feel comfortable, increase weight each round to a heavy set of the complex

WOD

Metcon (AMRAP – Rounds and Reps)

Death by power snatch and wall ball (Rx 75/55)(Rx 20/14-10ft/9ft)
Min 1: 1 power snatch + 1 wall ball

Min 2: 2 power snatch + 2 wall ball

Min 3: 3 power snatch + 3 wall ball

Continue in this fashion until you can not meet the required reps within the minute time frame.

Competitors

17.5 re-do or alternative work

Snatch balance:

2 @ 65% every .90 sec. for 5 rounds.

(% based off of 1RM squat snatch)

OHS:

5×3 @ 60% of 1RM OHS (perform a set every 2 minutes)

Conditioning:

Death by power snatch and wall ball (Rx 75/55. 20/14 10ft, 9ft)

Monday 03/27/2017

Friday 03/24/2017

BIONIC CrossFit – CrossFit

Don’t forget about our Friday Night Lights Party tonight. Wether or not you registered for the Open, come down and cheer on those who are taking part and enjoy some food and beverages.

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WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Friday 03/24/2017