11.19.18 – 11.22.18

Monday, 11.19.18

Warm up

 

Back Squat:

In 15-20 minutes…
Establish a 10-RM Back Squat

You should know your goal based on your November 5 effort. Aim for slightly higher than that number.

Rest 3 minutes then. . .
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of today’s 10-RM

 

 

WOD:

AMRAP 5

5 TTB

5 Hang Power Snatch 125/85

5 OHS

 

Tuesday, 11.20.18

CF GROUP

Warm up:

2 rounds

5 snatch grip RDLs

5 snatch high pulls

5 muscle snatches

5 OHS

5 Snatch Grip PP

5 Snatch Balances

5 Hang Power Snatchs

5 Squat Snatches from Below the Knee

-after 2 sets, add a little #, do 1 more round of 3 reps each

 

Snatch

Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

 

When the running clock reaches 12:00…

 

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

 

 

WOD

2 RFT

400m run (weather permitting can row 400m and stagger start or 20 Ass Bike cals)

30 KB Swings 53/35

20 Strict HSPU

10/7 Ring MU

 

 

CF LIGHT

Warm up:

3 rounds:

30 Jump Ropes

5 Beat Swings

10 air squats

3 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

WOD:

5 Rounds for time of:
15 Wallballs, 20/14
15 DB Power Cleans

10 down to 1 reps of:
KB deadlift

OTB burpees

27-21-15-9 reps of:
Calories, Rowing
Ring Dips

*Rest 5 minutes between workouts.

 

 

 

Wednesday, 11.21.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

 

Then,

:60 seated straddle

 

Then,

2 rounds:

10 air squats

10 jump squats

10 alternating lunges

 

Clean:

Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%

When the running clock reaches 15:00…

  1. Every 3 minutes, for 6 minutes (2 sets):
    Clean x 1 rep @ 95%

 

 

Wod:

100 Double Unders

15 Power Cleans 185/125

100 Double Unders

12 Power Cleans 205/145

100 Double Unders

9 Power Cleans 225/155

 

 

Thursday, 11.22.18

CF GROUP

With a partner and a  running clock…

 

AMRAP 20

 

Athlete A: 200m run

Athlete B: ME power Snatch, 135/95

 

Then…

Athlete B: 200m run

Athlete A: ME bear complex, 135/95

 

Then…

Athlete A: 200m run

Athlete B: ME burpee bar muscle ups (burpee pull-ups)

 

*Run is rabbit….continue cycling this pattern for 20 minutes

 

Score = total number of reps for entire 20 minute period.

 

@ minute 25…For time:

100 dubs

50 wallballs, 20/14

100 dubs

50 KBS, 70/53

100 dubs

50 box jumps, 24/20

100 dubs

50 OHS, 135/95

100 dubs

50 TTB

100 dubs

 

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