CrossFit WOD, November 29, 2018

Thursday WOD

Warm-up
Warm-up
3 rounds:
– 25 Jumping Jacks
– 10 Russian KB Swings
– 10 Walking Lunges
– 10 Ring Rows

Strength
Pendlay Row (5×5 – working weight sets)

Metcon
Metcon
3 rounds
Run 400 meters
21 Sumo Deadlift High Pulls (75/55)
12 Hand Release Push-Ups

CrossFit WOD, November 28, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength
Snatch (5×1)
– Increase weight from last week as able
– Sub-maximal effort
– Challenging but the goal is 0 failed reps

Metcon
Metcon
12 min AMRAP:

– 20/14 Cal Row (14/10 Cal Bike)
– 3-6-9-12-15… HSPU

CrossFit WOD, November 27, 2018

Tuesday WOD

Warm-up
Warm-up
2 min – Row/Bike/Ski

Mobility:
– Thread the Needle/Twisted Cross
– Spiderman/Pigeon

3 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 5 Inch Worms w/ Push Up

Strength
Clean Pull (3×2)
Work up to heavy but not maximum set of 3 and complete 2 more sets at that weight

Should be heavier than 2 weeks ago

Metcon
Metcon
AMRAP 20 minutes of:

400m run
15 Box Jumps 30"/24"
15 Weighted Sit-ups 50/35
15 Chest to bar pull-ups

CrossFit WOD, November 26, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 20-30 sec HS Hold on wall
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Clean and Jerk (5×1)
– Increase weight from last week as able

– Still sub maximal effort

Metcon
Metcon
21-15-9
– Power Clean 135/95
– Bar Facing Burpees

CrossFit WOD, November 25, 2018

Sober Sunday 3

Warm-up
Metcon
Tabata
– DB/KB Deadlifts
– Push-Up
– DB/KB Snatches (alternating)
– Double/Single Unders

– 8 20 sec on/10 sec rest rounds per movement
– 8 full rounds of each movement before moving on to the next
– Score is lowest amount of reps completed of each movement

CrossFit WOD, November 24, 2018

Saturday WOD

Warm-up

Metcon
Metcon
In Teams of 2 – 20 min AMRAP:

200 Meter Run, 30 Squat Cleans (95/65)
200 Meter Run, 30 Squat Cleans (115/80)
200 Meter Run, 30 Squat Cleans (135/95)
200 Meter Run, 30 Squat Cleans (155/105)
200 Meter Run, Max Squat Cleans (185/135)

Run together
Split Cleans as needed

Score is total cleans

CrossFit WOD, November 23, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

2 rounds:
– 25 Jumping Jacks
– 10 Ring Rows
– 10 Lunges w/ OH Reach
– 10 V-Ups

Group Burgener Warm-Up

Strength
Power Snatch (Find heavy single for day)
No more than 2 failed reps
Power Clean and Jerk (Find heavy single for day)
No more than 2 failed reps

Metcon
Metcon
10 min AMRAP:

– 21 Russian KB Swings 72/55
– 15 V-Ups
– 7 Strict Pull Ups

CrossFit WOD, November 22, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

Dynamic Warm-Up

Movement Demo

Setup & Few Reps of Each Movement

Metcon
Filthy Fifty
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit WOD, November 21, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

Foam Roll – Glutes/Hams/Quads/T-Spine/Lats

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength
Snatch (5×1)
Increase weight from Friday but not maximal

Metcon
Metcon
For time:
20 Deadlifts 275/185
20 Front Squats 185/125
20 Squat snatch 135/95

1 barbell per athlete

CrossFit WOD, November 20, 2018

Tuesday WOD

Warm-up
Warm-up
Row/Ski/Bike – 2 min – Steady Pace

Mobility-
– Twisted Cross/Thread the Needle/Spiderman

2 Rounds:
– 10 Band Pull-aparts
– 10 Walking Lunges
– 10 Yoga Push Ups
– 10 Bent Over KB Rows (ea arm)

Strength
Bench Press (4×2 – Ascending)
Immediately after each working set of bench presses, complete 8-12 strict, feet elevated ring rows

– Scale ring row as needed to perform 8-12 reps per set

– Rest as needed (1-2 min) before next bench set

Metcon
Metcon
2 Rounds of:
2 Minutes Max Calorie row/ski
2 Minutes Max Reps Box Step-ups
2 Minutes Max Reps Abmat Sit-ups
2 Minutes Rest

Box Step Ups – Rx’d is 20" for all
– Men use single 55# KB in front rack
– Women use single 35# KB in front rack

— Alternate front rack side held (left/right) for second round