Strength
EMOM For 10 Minutes
ODD = 5 Bench Press @ 73%
EVEN = 8-10 Tire Flips or 10-12 with partner
Conditioning
For Time
15 Shoulder to Overhead 185/115lb
25 Burpees
20 Power Cleans 185/115lb
25 Burpees
25 Deadlifts 185/115lb
25 Burpees
WOD Notes: Weight for BB should be about 60% of push jerk (should take no more than 2 sets on the 1st movement). You will use same weight for entire workout.
Strength/Skill
a) Clean (off blocks – above knee) – 2@55%, 2@60%, 2@70%, 4@75%, 1@80%
—Focus on keeping weight back & staying over bar as you bring into pockets
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
2k Row
Conditioning
For Time
50 Wall Balls (unbroken) 20/14lb
25 T2B (unbroken)
400m Sled Drag 45/25lb
WOD Notes: You must go unbroken on the WB & T2B for the WOD to be Rx’d, however you may break up reps to suit your ability level. Please do your best to get all the 3×2 squats in after your 1RM as this squat cycle isn’t high volume.
Conditioning
5 Rounds For Time
5 Squat Clean n Jerk 185/115lb
10 GI Janes
Run 250m
WOD Notes: CnJ weight is 60-65% of 1RM. Pick a bar that is a few inches above your reach for GI Janes.
Strength/Skill
a) Snatch Complex 5x (1 pull to knee (pause) + 1 snatch from knee + 1 OHS) @ 55-75%
—You will pull to knee, pause for 1 second, then snatch from that position.
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
7 Min AMRAP of Burpees (Open WOD 12.1)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
12 KB Swings 70/53lb
12 Box Jump Overs 24/20″
WOD Notes: Time domain for this WOD is 5-9 minutes, so make sure to approach this workout as a sprint. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only.
Strength
Snatch Grip Deadlift – 5×3 @ 115%+ of Snatch (work up to 3 heavy pulls)
—Reset after each pull
Conditioning
4 Rounds For Time
15 C2B Pull-ups
12 Slam Balls 50/35lb
Run 400m
Extra Work
a) 3×12 DB Bent-over Rows (heavy)
b) 3×12 Back Extensions (weighted)
WOD Notes: If it’s raining, you can either bike .5 mile or Row 400m.
Strength/Skill
a) Clean n Jerk Complex – 5x (1 Pull to mid thigh + 1 Full Clean + 1 Jerk)
—60%, 65%, 70%, 75%, 80%
b) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
Air Dyne: 5×1 min sprints @ 90% effort
—Rest 1 min between each set
Conditioning
For Time
50 Wall Balls 35/25lb (slam ball)
20 Hang Power Clean 185/115lb
100 Cal Row
WOD Notes: HPC weight is 65% of 1RM. Focus on keeping your feet underneath of you during the HPC (try not to jump them out wide on the catch).
Kyle Lograsso making pull-ups look easy!
Strength
EMOM For 10 Minutes
ODD = 6-8 Ring/Bar Dips (strict – weighted)
EVEN = 5-7 Strict T2B (slow tempo) or 10-12 Sit-ups (weighted)
Conditioning
5 Rounds For Time
3 Wall Climbs
8 DB Snatch 80/55lb
40 Double Unders
WOD Notes: Nose/chest must touch wall for the WC. You may scale knees/thighs touching the wall or 2 laps of bear crawls. Scaling for DU are 100 singles.
Mike – Repping through last set of DU
Strength/Skill
a) Snatch Pull Complex – 5x (1 pull below knee + 1 pull above knee + 1 Full Snatch)
—60%, 60%, 65%, 70%, 75% by Sets
b) Back Squat – Work up to a 1RM, then do 3×2 (90%+)
Endurance
3x1000m Rows @ 95% Effort
—Try to be consistent with each set. Rest 3 min between each one
Conditioning
7 Min AMRAP Ladder
1 Bear Complex 185/115lb
4 Burpee Over Bar
2 Bear Complex
8 Burpee Over Bar
3 Bear Complex
12 Burpee Over Bar
4 Bear Complex
16 Burpee Over Bar
5 Bear Complex
20 Burpee Over Bar
***If you finish ladder, start back over. Score is total reps.
WOD Notes: Use about 60-65% of 1RM CnJ. You may squat clean thruster reps if you want or break it up into all 5 separate movements (your choice). Burpees may be lateral as well.
What’s unusual about this picture?
***Reminder: No Open gym Today. Rage closes at 11:15am.
Conditioning
4 Rounds For Time
50 Double Unders
15 Burpees
20 Wall Balls 30/20lb
Run 250m (with ball)
WOD Notes: You may use a slam ball to throw instead of the medicine ball. Scaling for DU is 125 singles. Rx’d height for WB is the black line for men & gray for women.
Announcement: Good luck to the 2 Rage Teams competing tomorrow @ CrossFit LBC!
Strength/Skill
a) 1 Snatch Balance + 1 OHS: 2 @50%, 2 @ 55%, 2 @60%, 2 @65%, 2 @70%
—Use a rack and rest about 1 min between sets
b) Back Squat – Work up to a heavy 1RM, then do 3×2 (90%+)
Endurance
1 Mile Run For Time
Conditioning
4 Rounds For Time
10 Overhead Walking Lunges 115/75lb
15 HR Push-ups
Row 250m
—Rest 1 minute
30 Slam Balls For Time
WOD Notes: You may scale to front rack lunges and use 55-60% of 1RM Front Squat. Your rowing pace should be fast for this WOD, considering lunge weight is relatively light. Focus on staying as strict as possible for the push-ups. If you have to use a bench (to elevate your hands) to make this possible please do so. You will record a time for WOD & a time for the 30 slam balls.
Announcement: No open gym Saturday! Rage will close at 11:15am, right after the 10am class!
Reminder: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
