TUESDAY 11/13

CROSSFIT

https://www.crossfitstrongisland.com/868/868/

MONDAY 11/12

BASICS

6 Rounds for time:

8 Ball Slams

8 Burpee Box Jumps (24/20)

CROSSFIT

Strength:

1. Squat Snatch

OTM for 2 minutes do 2 Squat snatches at a moderate weight 80-85% 1RM

OTM for 2 minutes do 1 Squat snatch at a heavy weight 85-95% 1RM

2. Front Squat

OTM for 2 minutes do 2 Front Squats at a heavy weight 85-90% of 1RM

OTM for 2 minutes do 1 Front Squat at a heavier weight 90-95% 1RM or do your max
2×2 heavy

WOD:

800m Run
30 Power Snatches  (135/95)
800m Run

FRIDAY 11/9

BASICS

Run 400meters

Burpee – broad jump 50 feet (2 lengths of turf)

Walking Lunge 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Bear Crawl 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Walking Lunge 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Bear Crawl 50 feet (2 lengths of turf)

Run 400meters

CROSSFIT

Strength:

Squat snatch

Warm up sets; 5-5

Working sets; In your own time complete:

3 at 70-75% 1RM

3 at 80% of 1RM

1 at 85% 1RM

1 at 90% of your 1RM

1 Your 1RM

WOD:

Increasing ladder in 5 minutes:

Thruster (185/135)

Bar Muscle Up

Complete 1 rep of each, then 2 reps of each etc. Climb as high as possible in 5 minutes.

Note: If you cannot do a bar muscle up, you are going to do a scaled muscle up on the rings. Starting from below the rings, pull to the chest, transition the rings to the arm pits, then do a full dip or jump into the top of the ring support position, hold the top of the ring support position for 3 seconds before descending in a controlled manner.

THURSDAY 11/8

HAPPY BIRTHDAY COACH CHRISTINE!

CROSSFIT

Clean and Jerks:

OTM for 3 minutes do 2 clean at a moderate weight (80-85% of your 1RM)

WOD:

For time complete:

WEDNESDAY 11/7

BASICS

5 Rounds for time:

20 wall balls (20/14)

10 push ups

CROSSFIT

STRENGTH

1. Power Snatch

OTM for 5 minutes do 2 power snatches – HEAVY around 80-90% of your 1RM

2. Front Squat

OTM for 2 minutes do 2 front squats – HEAVY around 85-90% of your 1RM

 WOD

“DT”

TUESDAY 11/6 

CROSSFIT

STRENGTH

1. Clean and Jerk

On the 30 second mark do 1 clean and jerk (HEAVY weight – 85-90% 1RM) x 6 rounds

2. Back Squats

OTM for 3 minutes do 2 Back Squats at at (MODERATE weight – 80-85% 1RM)

WOD

7 minute increasing ladder of:

MONDAY 10/5

BASICS

“Helen”

3 Rounds for time:

400 meter run

21 Kettlebell swings (55/35)

12 Pull Ups

CROSSFIT

STRENGTH

Overhead Squat

OTM for 4 minutes do 2 Overhead squats at 80%-90% of your 1RM

Squat Snatch

NOTE:  if you are not confident squat snatching or if your technique is not mature enough on the squat snatch, then you will do a power snatch and overhead squat for every squat snatch

OTM for 2 minutes do 2 Squat Snatches at 70-80% of your 1RM (a moderate weaight, technique should be good at this weight but you should still “feel” the weight)

then:

OTM for 2 minutes do 1 Squat Snatch at 85-90% of your 1RM ( a weight that is heavy enough that you have to think about it and take a moment to prepare, technique should still be good, but may not be as pretty as it was on the earlier sets)

Front Squat

OTM for 3 minutes do 2 Front Squats at 80% of 1RM

 WOD

“Diane”

21-15-9

Deadlift (255/155)

Handstand push ups