Specialty WOD

Structure

November 19, 2017

Monday

Structure

Strength:
3 SETS of…
ME Supinated Barbell Row + ME Pushups + ME DB Press


Conditioning:
:20 AB Sprint Max Rep SB Squat
200ft Sled Sprint
*REST 2 Min x5*


Endurance

November 18, 2017

Sunday

Endurance

6 sets:
3:00 AMRAP
500m Row
Max Burpees
*Rest 3 minutes*
*Build across 6 sets*


Singlet Saturday

November 17, 2017

Saturday

Structure

TEAMS OF 2:
50 SB Over Bar/Yoke
40 Burpee Slam Ball
30 Cal AB
20 Broad Jump Over Box/Bench
10 SB Carry, 50ft. (Heavy!)

Barbell Club

1RM Snatch


1RM Clean & Jerk

 

 


Women and Weightlifting (And How I Fell In Love)

November 15, 2017

Thursday

Endurance

Every 5 min for 30 min:
Row 600m
50 DU
*Build over 6 sets*

Barbell Club

A. Clean, heavy single


B. Split Jerk, heavy single


C. Front Squat + Split Jerk, 5×1@85% of CJ

 

Today’s Link – Women and Weightlifting (An How I Fell In Love)


Gymnastics and Structure

November 14, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
3 ring muscle-ups or 6 banded ring muscle ups
3 beat swings 3 knees to chest 3 t2b

Structure

Strength:
3 working sets of…
ME Wide Grip Pronated Barbell Rows (20+ Reps) + 5 Supinated BB Rows


Conditioning:
3 Min Clock:
15/12 Cal AB Sprint
MAX Distance SB Carry (50ft = 1 Rep)
*Rest 3 Min x 4*

 

 


How Do You Warm Up For A Weightlifting Exercise?

November 13, 2017

Tuesday

Endurance

Every 6 min for 36 min:
Run 400m
AB 1km
*Build across 6 sets*

Barbell Club

A. Snatch 1-1-1-1-1


B. Snatch Pull 5×1@110%


C. BN Split Jerk, heavy single


D. Snatch Balance, heavy single

 

Today’s WOD – How Do You Warm Up A Weightlifting Exercise?


Structure

November 12, 2017

Monday

Structure

Openers:
Obliques
Shoulder Burner (x3 Variations)


Strength:
Find your working max, in 3 total sets….
x5 OA BB Press + x5 OA BB OHS
(Each set = 5+5 per on EACH side)


Conditioning:
FOR TIME…
30 SB Squats
30 SB Lunges
30 SB Clean & Press
30 Burpee Box Jump Over (Regional Style)


Endurance

November 11, 2017

Sunday

Endurance

A. Every 4 min. for 12 min:
Row 1000m/800m


*Rest 3 minutes*


B. Every 4 min. for 12 min:
AB 2km/1.7km


*Rest 3 minutes*


C. Every 4 min. for 12 min:
20 burpee box jump overs 24/20″


Structure & Barbell Club

November 10, 2017

Saturday

Structure

For Time
Teams of 2:
80 SB Squat
60 Double KB Swing
40 SB Clean & Press
10 *HEAVY* SB Carry, 100ft.

Barbell Club

A. 3 Level Clean, 5×1@80% PC


B. Hang Clean 1-1-1-1-1


C. 2 Dips + 1 Split Jerk, 5×1 *building*


D. Front Squat 2-2-2-2

 

 


5 Training Tips to Improve Your Snatch Technique for Crossfitters

November 8, 2017

Thursday

Endurance

3 sets:
Run 800m (hold pace across 3 sets)


*Rest 3 minutes*


Run 400m (hold 10s faster than 800m pace)


*Rest 2 minutes*


Run 200m (hold 5s faster than 400m pace)


*Rest 1 minute*

Barbell Club

A. Snatch, 5×1@90%


B. Snatch Pull 5×2@105%


C. BN Split Jerk, 1-1-1-1-1


D. 3-Level Snatch Balance, work to a heavy single

 

Today’s Link – 5 Training Tips to Improve Your Snatch Technique For CrossFitters


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