Strength
Shoulder Press – 5×5 @ 80%
Conditioning
21-15-9
Push Press 155/105lb
T2B
Burpee Box Jumps 24/20″
Midline
4×15 Weighted Sit-ups (3 sec up / 3 sec down)
WOD Notes: Push press weight is 60%. Push jerks will be no reps in this WOD & you must face the box when doing the burpees.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
Strength
Back Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%)
—Work up to a new 1RM
Conditioning
5 Rounds For Time
6 Back Squat 275/185lb
1 Rope Climb 20′
Run 250m
WOD Notes: Use 75% of 1RM back squat. Scaling for rope climbs will be a 15′ rope climb or 10 pendlay rows each round with a moderately heavy weight.
Reminder: Sign-up sheets will be on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22) this week. They are both free to all Rage members!
Strength/Skill
High Hang Snatch – 6×2
—Start @ 70% & work up to a heavy 2RM or stay light and work speed under bar.
Conditioning
20 Min AMRAP
20 Burpees
20 Wall Balls 20/14lb
Run 400m
WOD Notes: Rx’d for wall balls is 10′ (black line) for everyone.
Reminder: Sign-up sheets will be @ Rage for the Clean n Jerk Clinic (11/16) & Yoga (11/22) next week.
Strength
Front Squat – 6×2
—Start @ 80% & work up to a heavy 2RM
Conditioning
3 Rounds For Total Reps (1 min per movement)
Rope Climbs 15′
HSPU
Tire Flips
Air Dyne (calories)
—Rest 1 minute after Air Dyne each round
WOD Notes: There is no rest between movements, so each round is a 4 min running clock (transition fast to each movement especially air dyne). Score is total reps for each movement, so do your best to add up reps for each movement. Scaling for rope climbs are up/downs. Scaling for HSPU are push presses with 65% of 1RM. You may partner up for tire flips as well. Air Dyne should be fast each round, since you have 1 minute of rest following it.
Strength
Narrow Grip Strict Pullups – 4×8
—Choose weight/band that limits you to no more than 8 reps.
Conditioning
4 Rounds For Time
10 Back Rack Lunges 185/115lb
12 C2B Pull-ups
40 Double Unders
Then immediately following WOD:
1000m Row
WOD Notes: There are 2 scores for this WOD. Score #1 is your total time after completing the 1000m Row. Score #2 is your 1000m Row time. Lunge weight should be moderately heavy where 10th lunge gets heavy, but you should be able to do all 4 rounds unbroken. Scaling for double unders are 100 singles or 20 double unders each round.
Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 90% by the end.
Conditioning
6 Min AMRAP Ladder
1 Clean n Jerk 185/115lb
1 Box Jump 36/30″
2 Clean n Jerk 185/115lb
2 Box Jumps 36/30″
3 Clean n Jerk 185/115lb
3 Box Jumps 36/30″
*Keep climbing ladder for remainder of 6 min
Assistance
4×8 Weighted Back Extensions
WOD Notes: Clean n Jerk weight should be 65% of 1RM. Should be moderately heavy, but you should still be able to transition quickly to a push jerk immediately from a quarter squat during the clean. Box Jump height for scaling is 24/20/18″.
Strength
Close Grip Bench Press – 6×2
—Start at 80% & work up to a heavy 2RM
Conditioning
42-30-18 Reps
KB Swings 70/53lb
T2B
Burpees
WOD Notes: You may scale T2B by doing sit-ups (weighted), lying leg raises, or hanging knee raises.
Jen B. showing full extension on KB Swings!
Check out Stacey T. (Top Right)
Strength
Back Squat 6×2
—Start @ 80% & work up to 90-95% for at least 2 sets.
Conditioning
5 Rds For Time – “Reverse Rowing Nancy”
15 Overhead Squats 95/65lb
400m Row
Midline
Accumulate 2 Min – L-Sit, Reverse Sorenson Hold (GHD), or Weighted Plank.
WOD Notes: Yes, we have been rowing a lot the past week. The way I see it is that you can never row too much…unless it’s a half marathon like we had to do at the CrossFit Games! Overhead squat weight is light so work on technique (break bar while holding overhead). Rage will most likely be having a clean n jerk clinic Saturday November 16th (more details to follow).
Donna practicing overhead squats!
Strength
Snatch – 2 EMOM For 7 Min @ 85%
—Full Snatch if mobility allows.
Conditioning
For Time
200 Double Unders
75 Burpees
20 Power Snatches 155/105lb
Run 800m
WOD Notes: You must complete everything in order. Scaling for double unders is 500 singles. Snatch weight should be about 75% of your 1RM Power Snatch.
Strength
Front Squat 5×5
—Start @ 70% & build to a heavy 5RM
Conditioning
4x500m Row ALL OUT!
—Rest 3 minutes between each effort
WOD Notes: Make sure that each effort is 100% & try not to hold back and save energy for last round. You should also make-up any assistance/midline work that you missed this week after the WOD. Any remaining time left during class can be used to work on any skills, which I can help with.
