Blog/WOD

Friday 12.8

L2:

Metcon (Time)
Partner workout
1 person does a 200m row, ski or 20/15 cal bike

2 rds
50 ball slam 40/30lbs
50 box jumps 30/24
50 sand bag lunge 80/60
50 kb swing 32/24

Buy-out
1 synchro cartwheel

If you choose to go Solo do 1/2 reps with a 200m row/or ski after each movement.

L1:

Metcon (Time)
Partner workout
1 person does a 200m row, ski or 15/10 cal bike

2 rds
50 ball slam 30/20 lbs
50 box jumps 24/20
50 sand bag lunge 60/40
50 kb swing 24/20

Buy-out
1 synchro cartwheel

If you choose to go Solo do 1/2 reps with a 200m row/or ski after each movement.

Thursday 12.7

L2: Power Lifting Total

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

L1: Metcon (No Measure)

4×5 at each lift
BS 80%
BP 78%
Deadlift 73%

Wednesday 12.6

All:

Metcon (AMRAP – Rounds)
Row, Bike or Ski for cals or 30 ft down and back run.

1 minute on 1 minute off for 12 rds

Start moderate pace. Add 1 cal every rd.

Tuesday 12.5

L1:

9 min amrap
10 Toes to Eye level
10 bar facing burpees
10 deadlifts 225/155
50 ft bear crawl or crab walk

L2:

9 min Amrap
10 TTB
10 bar facing burpees
10 deadlifts 315/225
20 ft hs walk

Post:

Metcon (Time)
Team of 2 or 3

4 rds
20/15 cal bike or row
100 ft bear hug D-ball carry (heavy as possible)
15 Ghd sit-ups or TTB

each person starts at different stations. Rotate when all athletes are finished at their station.

Monday 12.4

Pre-WOD:

Clean and Jerk (heavy single or 8×3 (not TNG) building throughout)

L1:

Metcon (AMRAP – Rounds)
EMOM as long as possible
3 power clean 135/95
3 Front squat
3 Shoulder to overhead

L2:

Macho Man (AMRAP – Rounds)
EMOM for as long as possible
3 power cleans 185/125lbs
3 Front Squats
3 Shoulder to Overhead

Friday 12.1

L2:

With a partner or solo 1/2 reps

20 burpee over wall
20 TTB
30 box jumps
30 hspu
40 DB snatch 70/50lbs
40 cal row

L1:

With a partner or solo 1/2 reps

20 burpee over wall
20 Toes to eye level
30 box jumps 24/20
30 hspu with 1 abmat
40 DB snatch 50/30lbs
40 cal row

Thursday 11.30

Pre-WOD:

Overhead Squat (work to a 1RM, or 12 min EMOM of 2 reps building in weight)

L2:

30 CTB
30 OHS 135/95
30 BFB

rest 1:00

20 CTB
20 OHS
20 BFB

rest 1:00

10 CTB
10 OHS
10 BFB

L1:

30 pull-ups
30 OHS 95/65
30 BFB

rest 1:00

20 pull-ups
20 OHS
20 BFB

rest 1:00

10 pull-ups
10 OHS
10 BFB

Wednesday 11.29

L2:

10 Deadlifts 225/155
10 lateral burpees over bar
8 Deadlift 275/185
8 lateral burpees
6 Deadlift 315/215
6 Lateral burpees
4 Deadlift 365/255
4 lateral burpees
2 Deadlift 405/285
2 lateral burpees

4:00 time cap

To make this work we will set up 1-2 of each level and run heats. Women’s RX and Men’s scaled are the same wt so men will use a women’s bar for this. You will get 2 bars and have 1-2 people change weights on the bar you are not using. Have weights set up so you can add them quickly.

L1:

Metcon (Time)
Same except for weights–
10 @ 155/105
8 @ 185/125
6 @ 215/145
4 @ 255/175
2 @ 285/195

Post-WOD:

With a partner
180 / 130 cal bike for time. Switch as needed.

Tuesday 11.28

L2: CrossFit Games Open 15.3

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

L1:

Metcon (AMRAP – Reps)
14 min AMRAP of:
7 pull-ups
7 push-ups
30 wall-balls 20/14
30 double-unders

Post-WOD:

12 min EMOM
Min 1: :30 heavy d-ball carry (bear hug)
Min 2: 16 floor wipers with ball between feet
Min 3: :60 couch stretch alternate legs each rd.

Monday 11.27

WOD:

5 min AMRAP
800m run or row
max reps clean and jerk in remaining time, 135/95 (L2) or 115/75 (L1)

Rest 3 minutes

5 min AMRAP
800m run or row
max reps Thrusters in remaining time, 115/75 (L2) or 95/65 (L1)

Rest 3 minutes

5 min AMRAP
800m run or row
max reps Power snatch in remaining time, 95/65 (L2) or 75/55 (L1)

If your run or row is going to take longer than 4 minutes do 600m.

Follow

Get every new post delivered to your Inbox

Join other followers: