Strength
EMOM For 10 Minutes
ODD = 5 Romanian Deadlifts @ 65% of 1RM DL
EVEN = 3 Strict C2B Pull-ups (weighted or banded if necessary)
Conditioning
12 Min AMRAP
20 DB Snatch 80/45lb
15 C2B Pull-ups
20 Box Jumps 24/20″
8 Muscle-Ups or 2 Rope Climbs 15 ft
WOD Notes: You may scale C2B to chin over bar. Scaling for RC are 2 Laps of pulling the sled with arms.
Strength/Skill
A) Clean n Jerk Complex – 5x (1 above knee clean + 1 below knee clean + 1 Jerk)
—Use 50%, 55%, 60%, 60%, 65% by set
B) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
Sled Drag 135/90lb – EMOM For 12 Minutes 1 length of parking lot.
Conditioning
For Time
15 Power Cleans 225/145lb
Row 1K
15 Power Cleans 225/145lb
WOD Notes: Power clean weight is 76% of 1RM. If you don’t want to focus on squatting heavy, do the “Endurance'” work after the clean n jerk skill session.
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.
Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of max reps @ 80%
Conditioning
42-30-18 – (Compare to 11/5/2013)
KB Swings 70/53lb
T2B
Burpees
WOD Notes: Click on link above to see what your time was 7 months ago and try to do exactly what you did movement wise so that you get an accurate comparison of your fitness level.
4pm class doing work!
Strength/Skill
1) Snatch Complex – 5x(1 Hi-Hang + 1 Above Knee + 1 Below Knee)
—Sets should be 50%, 55%, 60%, 65%, 65%
2) Back Squat – Work up to a heavy 1RM, then do 3×2 (heavy)
Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
Conditioning
5 Rounds For Time
6 Thrusters (unbroken) 185/115lb
Run 250m
WOD Notes: Thruster weight should be heavy as possible without breaking them up.
Announcement: 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.
Teresa, Nina, Jenny, Mary
