Strength
Full Clean + Front Squat + Jerk
—5 sets: 75%, 80%, 85%, 90%, 95%
Conditioning
5 Rounds For Time
6 Power Clean @ 75%
50ft Handstand Walk or 3 Wall Climbs
250m Run
WOD Notes: TD = 13-20 minutes. HS walk = under rig to back of platform. Wall climb scale = 20 shoulder touches.
Strength
Bench Press – Work up to a heavy single, then 5×5 @ 85%
—use a little heavier than last week
Conditioning
6 Rounds For Time
15 KB Swings 70/53#
12 C2B Pull-ups
9 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 10-17 minutes. C2b scale = chin over bar or 12 ring rows. Find a slow steady pace that you can maintain for all 6 rounds.
Strength
Back Squat – Work up to 95%, then 3×5 @ 82%
—use a little heavier than last week
Conditioning
3 Rounds For Time
400m Sled Drag 45/25#
20 T2B
20 Thrusters 95/65#
WOD Notes: TD = 12-18 minutes. Thrusters should either be unbroken every round or broken up once (weight should be light). Sled drag should be a slow jog each round. T2B scale = 20 knee above hips, 20 sit-ups, or 10 cal ski erg.
Open Gym: 1-4pm
Conditioning
75 GI Janes For Time (20 min cap)
*2 Squat Snatches @ 70% at the top of every min
—At the 20 min mark
Run 800m For Time
WOD Notes: TD = 9-15 min & 2:15-4 min. You may scale squat snatches to power snatch if oh mobility is limited. Try to setup your bar so that it’s close to a pull-up bar. GI Jane = burpee pull-up. If you can’t do a kipping pullup, I still want you to jump up to bar and kip as high as you can.
Strength
Front Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
Make-up/Skill Day!
Strength
Clean n Jerk – 1 EMOM For 10 minutes
––Start @ 75% & work up to 95% by the end
Conditioning
15 Min AMRAP
125 Double Unders
60 Wall Balls 20/14# to 10ft target
12 Clean n Jerks 205/135#
7 Ring Muscle-ups
Midline (Day 29)
3×60 sec ME Sit-ups (weighted) 45/20#
—rest 2 minutes between sets
WOD Notes: TD = 2-3 rounds. DU scale = 250 singles. CnJ = 65% (you don’t have to squat them). Ring MU scale = Bar MU, 10 Strict Pull-ups/10 Dips, or 10 Ring Rows/10 Burpees.
Brent
Strength
Bench Press – Work up to a quick heavy single, then 5×5 @ 80-85%
Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
12 Burpees
12 DB Snatches (alternating) 70/45#
***Keep climbing ladder for the remainder of the 12 minutes
Midline (Day 28)
Hollow Rock – 3 sets ME
—rest 2 minutes between
WOD Notes: TD = 90-150 reps. Score = total reps. If you get through round of 15’s that is 90 reps. Snatch weight should be light to where you can move constantly through the WOD (muscle snatch majority of reps).
Strength
Back Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
5 Rounds (interval style)
1 Round of “DT” 185/125#
20 Cal Row
—rest 2 minutes between rounds
Midline (Day 27)
Plank (weighted) – 4 sets ME (200#/110#, 155#/90#, 110#/55#, 55#/25#)
WOD Notes: TD = 2-3:30 min/round. Each round is 100% all out! DT = 12 deadlifts, 9 hang power cleans, 6 push jerks. Score = total time minus 8 minutes.
Mary dragging a sled on her hands!
Rage is closed today. We will be at CrossFit Kazam doing “Murph”! Have a great holiday everyone!
