Wednesday, November 22 2017.

Wednesday, November 22 2017.

 

CrossFit:

 

OLY - SQUAT Clean & Jerk

Every 1:30, 12 rounds
1 rep, 75-90% of MAX.

 

WOD - 'Annie'

50-40-30-20-10 rep rounds for time of
Double Unders
AbMat Situps

*Scaled:
150-120-90-60-30 Singles
50-40-30-20-10 AbMat Situps

 

 

 

GSP Body:

 

WOD - 'Annie'

50-40-30-20-10 rep rounds for time of
Double Unders
AbMat Situps

*Scaled:
150-120-90-60-30 Singles
50-40-30-20-10 AbMat Situps


 

ACCESSORY - 6 Rounds

:30 Plank Hold
:30 Rest
:30 Wall Sit
:30 Rest

Tuesday, November 21 2017.

Tuesday, November 21 2017.

 

CrossFit:

 

SKILL - Rope Climbs

 

WOD - 2:30 on, 4:00 off, 6 rounds

1 Rope Climb / 10 Ring Rows
20/15cal Row
AMRAP Overhead Squats [95/65] with remaining time.

* Score is total reps of OHS from all rounds.

 

 

 

GSP Body:

 

WOD - 10 Rounds for time

8 Burpee Box Jump/Step Overs
3 Laps
16 rKBS [53/35]

Monday, November 20 2017.

Monday, November 20 2017.

 

CrossFit:

 

STRENGTH -

1. Back Squat
5-5-5, all sets at 85% of 1RM.

2. Strict Press
5-5-5, all sets at 80% of 1RM.

 

WOD - AMRAP 12

24 Alt. Jumping Lunges
12 HSPU / 12 Pike / 18 Hand Release
50 DU / 100 Singles

 

 

 

GSP Body:

 

WOD - 10 Rounds for time

8 Burpee Box Jump/Step Overs
3 Laps
16 rKBS [53/35]

Friday, November 17 2017.

Friday, November 17 2017.

 

CrossFit:

 

OLY/SKILL - Snatch

20:00 focusing on technique.
Power or Squat, preference.
Heavy or light, preference.

 

WOD - 5 Rounds for time

18 Alt. DB Snatches [50/35]
14 Wallballs [20/14]
10 Chest to Bar Pullups

 

 

 

GSP Body:

 

SKILL - Back Squat *

*From the rack. Introduction to back squatting with purpose of increasing strength.

 

WOD - 4:00 on, 2:00 rest, 5 rounds

AMRAP
2 Laps
20 Walking Lunges w/ Plate OH *Total reps.
40 Mountain Climbers *Total reps.
120 Singles

* Continue where you left off after each break.
Score is total rounds + reps.

Thursday, November 16 2017.

Thursday, November 16 2017.

 

CrossFit:

 

WOD - 3:00 on, :15 rest, 3 rounds

1. 20 aKBS [53/35] + 16 Lateral Burpee OTB
2. 500/450m Row
3. 3x 7 FRONT RACK Shoulder to OH + 7 Back Squats [135/95]
4. 500/450m Row

 

 

 

GSP Body:

 

WOD - AMRAP 18

3 Wallballs
3 KBS [53/35]
3 AbMat Situps
6 Wallballs
6 KBS
6 AbMat Situps
9 Wallballs
etc.
 

ACCESSORY - :30 on, :30 rest, 8 rounds

Plank Hold

Wednesday, November 15 2017.

Wednesday, November 15 2017.

 

CrossFit:

 

OLY - SQUAT Clean & Jerk

Set 1: 2 reps, 70%
Set 2: 2 reps, 75%
Set 3: 2 reps, 80%
* Perform 2 consecutive reps, rest as needed between %'s.

Focus on technique, %'s are moderate.



STRENGTH - Deadlift

3-3, all sets at 80% of 1RM.
* NO touch n' go. Control the bar down every rep.

 

 

WOD - AMRAP 7

7 Toes to Bar / 11 HKR
10 Box Jump Overs [24/20]

 

 

 

GSP Body:

 

WOD - AMRAP 18

3 Wallballs
3 KBS [53/35]
3 AbMat Situps
6 Wallballs
6 KBS
6 AbMat Situps
9 Wallballs
etc.
 

ACCESSORY - :30 on, :30 rest, 8 rounds

Plank Hold

Tuesday, November 14 2017.

Tuesday, November 14 2017.

 

CrossFit:

 

Partner Hero WOD - 'Capoot'

For time
100 Pushups
800m Run / 16 Laps
75 Pushups
1200m Run / 24 Laps
50 Pushups
1600m Run / 32 Laps
25 Pushups
2000m Run / 40 Laps

* Both partners do the 100/75/50/25 Pushups EACH in each round.
Run is to be alternated every 400m / 8 Laps between patners.
Both MUST complete set of Pushups before either person starts the run.

 

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds
 

a. 12 Hang Power Cleans + 8 Burpees
b. 16/12cal Row
c. 30 Plate Situps
d. Max Laps *
e. Rest

* Score is total # of laps from all rounds.

Monday, November 13 2017.

Monday, November 13 2017.

 

CrossFit:

 

STRENGTH -

1. Back Squat
5-5-5-5, all sets at 80% of 1RM.

2. Strict Press
5-5-5, all sets at 75% of 1RM.
 

 

WOD - For time, 14:00 cap.

90 DU / 270 Singles
30 Power Snatches [45/35] *Bar MUST reach below knees every rep.
70 DU / 210 Singles
25 Power Snatches [95/65]
50 DU / 150 Singles
20 Power Snatches [135/85]
30 DU / 90 Singles
15 Power Snatches [155/100]

 

 

 

GSP Body:

 

WOD - Every 2:00, 4 rounds
 

a. 12 Hang Power Cleans + 8 Burpees
b. 16/12cal Row
c. 30 Plate Situps
d. Max Laps *
e. Rest

* Score is total # of laps from all rounds.