WOD : 10/17/2017

Tuesday

CrossFit

1 Round of the following every 3 minutes for 24 minutes

3 Split Jerks (use a rack today) 
5 HSPU (Strict or Negatives only) 
5 Burpee Broad Jumps (same as a burpee but jump forward coming off the floor instead of up!) 

rest 5 minutes then rotate between the following three exercises with 60 seconds

4 sets of 6-8 Dips (tempo 31x0) 
4 sets of Single Arm External Rotation x 10-12 reps per arm (use a DB or small plate) 
4 sets of Meadow rows x 10-12 reps per arm

Strength
A1 - Push Press

3 sets of 5 (not a 5 rep max, work up to a challenging set of 5) 

B1 - Bench Press
5 x 40% 
5 x 50% 
5 x 60% 

C1 - Chest Supported Db row
4 sets of 10 reps at tempo 3010
C2 - Rear Fly Delt On 45 degree back extension
4 sets of 30 reps (light weight!) 

D1 - Tricep Push Down (cable or banded) 
2 x 15
D2 - Zottman Curls
2 x 15


 

WOD : 10/16/2017

Monday

CrossFit

6 rounds of the time for the following

6 Overhead Squats (135/95) 
9 TTB
12 Wall Ball Shots (20/14) 
400 meter run

Closeout - 
Muscle Up Skill Work
3 x 5 negative only muscle ups
3 x 5 strict pause ring dips
3 x 5 strict ring pull ups

Strength

A1 - Back Squat

5 x 40% 
5 x 50% 
5 x 60% 

B1 - Power Cleans
5 sets of 3 (work up to 65% of 1rm and no higher than that) 

C1 - Single leg RDL
2 x 15
C2 - Strict TTB
2 x 15

Closeout - 

10 minute sled walk (keep it light) 



 

WOD : 10/14/2017

Saturday

CrossFit

1 round of the following every 3 minutes for 21 minutes

3 unbroken times through the following complex

1 Power Clean
1 Push Press
1 Back Squat
1 Split Jerk
(warm up and start with a weight that is close to 65-70% 1rm power clean and jerk and increase throughout) 

rest 5 minutes

6 rounds of the following for time (with a partner!)
200 meter run (split into a 50 meter relay between partners) 
21 KB Swings (72/55) 
12 Pull Ups

Closeout - 
3 x max effort hanging L-sits
3 attempts at an L-sit rope climb 

Strength
A1 - Strict Press
5 x 80% 
3 x 85% 
1+ x 90% 

B1 - Behind the neck Snatch Grip Press
4 x 4 reps at tempo 4010 and rest 90 seconds
B2 - N. Grip Chin Up
4 x 6-8 reps

C1 - RDL + Bent Over row (each rep complete 1 rdl and 1 bent over row) 
4 x 20 reps(keep it light) 

D1 - Incline DB Flys (30 degree angle) 
3 x 20
D2 - Tate Press
3 x 20
D3 - Single Arm Upside down KB press
3 x 20 (keep it real light!)  


 

WOD : 10/13/2017

Friday

CrossFit

5 Rounds of the following for time


7 Front Squats (135/95)
14 Burpee Box Jump Overs

rest 5 minutes

Clean High Pulls
4 sets of 3 reps

Closeout - 
3 x legless rope climbs
3 sets for max effort rope pull ups

Strength
A1. Power Cleans Wave Loaded   (3-2-1-2-1) 
(looking to add to last weeks performance, again, not a max but working to heavy singles) 

B1. Sumo Deadlift
3 sets of 5 (again no percentages, just looking to add a touch to last week)

C1. 1 and 1/4 pause front squats
4 sets of 4 (Pause 2 counts in the 1/4 position)

C2 - Hang Snatch High Pull
4 sets of 6 reps 

Close-out -  4 x 100 foot waiters carries (50 with one arm/ 50 with the other) 

WOD: 10/11/2017

Wednesday

CrossFit - (From the CrossFit main site) 

On a 15-minute clock, for max reps each round:

From 0:00-3:00
run 400 meters then do AMRAP of pull-ups
    Rest 1 minute
From 4:00-7:00
run 400 meters then do clean and jerks (155/115)
    Rest 1 minute
From 8:00-11:00
run 400 meters then do pull-ups
    Rest 1 minute
From 12:00-15:00
run 400 meters then do 155-lb. clean and jerks (155/115)

Closeout - 
Muscle Up Work - 
3 x 3-5 (negative only muscle ups from the top down) 
3 x 5-10 ring dips
3 x 5-10 ring pull ups
and also work on some bar muscle ups