Monthly Archives: November 2016

11/30/16

Strength

Deadlift

5×5@70%

 

WOD (Alt. EMOM 30)

minute 1: 5 UB strict C2B*

minute 2: 15 KBS (53/35)

minute 3: 30 double unders (60 single)

*scale options: pull up/ring row (note: these should be unbroken, but if unable to perform 5 UB then lower the number to 4/3/2 or 1)

11/29/16

Strength

Power clean

Heavy single*

*NOT a 1RM…zero fails permitted, but note the weight achieved!

 

WOD (for time)

4 rounds

20 power cleans (65/95)

20 Toes to bar

20 wall balls (14/20)

11/28/16

Strength

Back squats

5×5@70%

 

WOD (AMRAP)

10 rounds of:

30 seconds of burpees

30 seconds REST

30 seconds of thrusters (65/95)

30 seconds REST

*record total burpees AND thrusters performed over 10 rounds

**thanks CrossFit HQ!

Saturday partner WOD (For time)

100 calorie row

90 Wallballs

80 double unders

70 Burpees

60 pull ups

50 Med-Ball cleans

40 toes to bar

30 box jumps (20)

20 handstand push-ups

10 Wall walks

11/25/16

Strength

Front squats

1×3@90%

Split Jerks

3×1@90%

 

WOD (for time)

10-9-8-7-6-5-4-3-2-1

Front squats (80/115)

chest 2 bar

burpees

11/24/16

Shoulder/scap session

 

Strength/skill

Weighted barbell lunge

4-4-4-4-4 (building)

*2 per leg alternating

 

WOD

3 rounds of:

AMRAP 3

15 Sit ups

15 Lunges

*rest 2 minutes after each round

***score is total reps performed EACH round

11/23/16

Strength

Deadlift

3×3@90%

 

WOD (AMRAP 20)

20 Deadlifts (225/155)

40 Wall Balls (20/14)

20 Hang clean (135/95)

40 Wall Balls

20 Push Press (95/65)

40 Wall Balls

11/22/16

Strength Complex

1 Power snatch + 1 hang power snatch + 1 overhead squat

*Build to a heavy single of this complex.

Yes, the hang power snatch and the OHS must be 2 separate lifts, NOT just a hang full snatch.

 

WOD (AMRAP 12)

20 kettle bell swings (35/53)

10 burpees

20 Push Press (65/95)

11/21/16

Strength

Back squats

2×4@85%

2×4@82.5%

 

WOD (for time)

27-21-15-9

Toes 2 bar

Thrusters (65/95)

Saturday partner WOD* (For time)

 

Row 2000m**

 

**Partner 1 attempts to row exactly 100 meters. For every meter over or under 100, partner 1 must complete 2 burpee box jumps before tagging partner 2, who can then start on their 100m row.

The race is to 2,000 meters.

***you must stop at every 100m interval in this workout, so therefore, if partner 1 rows 102m, partner 2 must row 98m to stop at the next 200m interval.

 

Then perform…

 

30 clean&Jerks (135/95)

30 chest to bar

30 handstand push ups

 

*inspired by team USA Crossfit invitational “warm up”