CrossFit Training WOD

Wednesday – November 16

Strength:
-1x 800m sprint, rest 2 minutes
-2x 400m sprint, 90 seconds between sets.
-4x 200m sprint, 60 seconds between sprints.

Work Capacity: “DB DT” Complete 5 rounds for time off:
-12x2arm KB Deadlift (2×53#:2×35#)
-9x2arm KB hang power clean (2×53#:2×35#)
-6x2arm KB Push jerk (2×53#:2×35#)

Tuesday – November 15

Skill Work: 3 Rounds, not timed:
-30x double understand with heavy rope or triple understand
-10x weighted pistols (you choose the weight)
-15m handstand walk (every 5m perform 5 hspu)

Strength:
1: Push Press- Warm uo, then:
– 65%x 5, 75%x 5, 85%x 5+.

Work Capacity: Complete as many rounds as possible in 10 of:
-7x Thrusters (75#/55#)
-7x Pull Up
-7x Burpee
*Note you score as we will progress this and use as a baseline.
Apologies on the late post.

Monday – November 14

Strength:
1: Snatch Complex from blocks- 10 rounds, every 2 minutes, perform:
-2x snatch pulls + 1x snatch (Work up to a max for the day. Set blocks up so barbell is at knee level)

2: Back squat: 65%x 5, 75%x 5, 85%x 5+.
If you have current and true 1 RM for your back squat, then take the percentages from 90% 1 RM.

Work Capacity:
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climbs, 2 ascents

185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Post number of minutes completed to comments.

Core:
3 rounds, not timed:
-60 second hollow body hold
-15x barbell back extension (AHAP)

Friday – November 4

Warm Up: 

-Row 500m + quick foam roll

-3x Burgener Warm up + Skill Transfer Exercises (PVC, Light Bar, Barbell)

Strength:

1: Snatch: 50%x1x2 reps, 60%x1x2 reps, 70%x1x2 reps.

2: Clean and Jerk: 50%x1x2 reps, 60%x1x2 reps, 70%x1x2 reps.

Work Capacity: “Lift off Strategy”:

-Skill work or mini wod to grease the grove and develop a game plan for tomorrows session.