WOD

9.26.18 – Wednesday

101

SKILL/STRENGTH
5x20sec AB Sprints; rest 2 min

METCON
AMRAP 20
800m Run
4 Rope Climbs
30 Box Jump (24/20)
20 DB Deadlift (50/35)

CROSSFIT

SKILL/STRENGTH
8x20sec AB Sprints; rest 2min

METCON
AMRAP 20
800m Run
4 Rope Climbs
30 Box Jump (24/20)
20 DB Deadlift (50/35)

9.25.18 – Tuesday

101

SKILL/STRENGTH
Shoulder to Overhead Technique

METCON
“2223 Interval”
2 min ON, 1 min OFF (last round is 3min ON):
12 Toes to Bar
10/7 cal Row
Max StO (115/85)

Notes:
*Workout stop at 75 StO

CROSSFIT

SKILL/STRENGTH
A. Build to 85-90% PC
B. Build to 85-90% of Jerk

METCON
“2223 Interval”
2 min ON, 1 min OFF (last round is 3min ON):
12 Toes to Bar
10/7 cal Row
Max StO (115/85)

Notes:
*Workout stop at 75 StO

STRENGTH

A. Muscle Snatch into OHS 4×2 @55% (of Snatch) – No Hook, no feet
B. Power Clean from Knee 1×1 @80%, 2×2 @15-20# less than set 1
C. Back Squat 1×5 @70%, 3×5 @15-20# less than set 1
2 Rounds: D1. 10 Partner Glute Ham Raise; rest 60sec, D2. 6/leg DB Split Squats w/ Rear Foot Elevated; rest 60sec

9.24.18 – Monday

101

SKILL/STRENGTH
Back Squat Technique…
3×5 Back Squat

METCON
5RFT:
50 Double Unders
50’ DB OH Walking Lunge

CROSSFIT

SKILL/STRENGTH
A. Back Squat 4×3-5 @82%; r3min
B. 8-6-4-2 (Double KB Front  Squat + Strict CTB Pull Ups)

METCON
5RFT:
50 Double Unders
50’ DB OH Walking Lunge

9.23.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For Time:
800m run
30 Clean & Jerks (115/75)
10 Rope Climbs
800m run
25 Snatches (115/75)
8 Rope Climbs
800m run
20 STO (115/75)
6 Rope Climbs
800m run
-Rest 5 Mins-
21-15-9 reps for time of:
Front Squats (115/75)
Bar Facing Burpees

9.22.18 – Saturday

8 a.m. – STRENGTH

A. Snatch 5×1 @90%
B. Back Squat 1×1 @90%, 2×3 at 25-40# less than set 1
C. Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pulls 5×1 @90%
2 Rounds: D1. 5 Box Jump; rest 60sec D2. 5 Squat Jumps (light load); rest 60sec
SnDL + LH Sn GHP video

9 a.m. – 101/CROSSFIT

Teams of 4, 5 Rounds for max reps:
1 Minute Kettlebell Swings (55/35)
1 Minute Reverse Lunges
1 Minute Calorie Assault Bike
1 Minute Burpees
1 Minute Rest

Notes
-Each teammate starts at a different station and rotates on the minute

10 a.m. – CROSSFIT

Teams of 2, for Time:
1 Mile Run
100 Double Unders (each)
40 OHS (115/85)
800 Meter Run
75 Double Unders
30 OHS
400 Meter Run
50 Double Unders
20 OHS
200m Run
25 Double Unders
10 OHS

Notes:
-Run together, dubs are done at the same time, split OHS reps evenly

9.21.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Build to 85% of your Power Snatch
B. DB Push Press 3×4 @40X1

METCON
In teams of 2, for time:
21-15-9
Synchro Pull-Ups
Synchro Deadlifts (225/155)

9.20.18 – Thursday

NEWS

CrossFit Team Series
For those of you who have signed up for the CrossFit Team Series. Here is a suggested schedule to complete all four workouts prior to the deadline on Monday:

Thursday – Suggest doing at least one workout with your partner, probably two
Friday –  At least one Team Series workout will be programmed in class – Tomorrow will be Event 3
Saturday – No planned TS Workouts programmed
Sunday – Suggest doing the remaining workouts during Open Gym
Monday – Make-ups and/or final workouts before 5:30 p.m. class starts

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Row Technique

METCON
“Boat Race”
3RFT:
500m Row
400m Run
-Rest 3min-

STRENGTH

A.Clean & Jerk 3×2 @85%
B. Pause Front Squat 4×2 @75% (1-sec pause in bottom)
3 Rounds: C1. 8 Bent Over Row @65% (of Snatch); rest 60sec, C2. 8 Plyo Push-Ups (on plates); rest 60sec
2 Rounds: D1. 10 YTWs; rest 60sec, D2. 10 Chin-Ups; rest 60sec

9.19.18 – Wednesday



101

SKILL/STRENGTH
Snatch and Handstand Push-Up Technique

METCON
AMRAP 4
9 HSPUs
3 Snatches (155/105)

-rest 6min-

AMRAP 4
7 Box Jump
5 Power Clean (155/105)

CROSSFIT

SKILL/STRENGTH
EMOM x12
M1: 30s HS Walk or Hold
M2: Max Strict Dips in 30sec (modify with kipping)
M3: Max Double Unders
M4: Rest

METCON
AMRAP 4
9 HSPUs
3 Snatches (155/105)

-rest 6min-

AMRAP 4
7 Box Jump
5 Power Clean (155/105)

9.18.18 – Tuesday

101

SKILL/STRENGTH
Pull-Up and Medball Clean/Sandbag to Shoulder Technique

METCON
Teams of 3, AMRAP 24
8 CTB Pull-Ups
10/7 Cal AB
5 Sandbag to Shoulder (100/70)
50’ Front Loaded Sandbag Carry

-Relay style, one person working while the other two rest

CROSSFIT

SKILL/STRENGTH
Alley Sprints x10 (Sprint north along Ada, walk slowly to alley, sprint south to e/w alley, slowly walk to Ada, etc.)

METCON
Teams of 3, AMRAP 24
8 CTB Pull-Ups
10/7 Cal AB
5 Sandbag to Shoulder (100/70)
50’ Front Loaded Sandbag Carry

-Relay style, one person working while the other two rest

STRENGTH

A. Muscle Snatch into OHS 4×2 @55% (of Snatch) – No Hook, no feet
B. Power Clean from Knee 1×1 @80%, 2×2 @15-20# less than set 1
C. Back Squat 1×5 @70%, 3×5 @15-20# less than set 1
2 Rounds: D1. 10 Partner Glute Ham Raise; rest 60sec, D2. 6/leg DB Split Squats w/ Rear Foot Elevated; rest 60sec

9.17.18 – Monday

 


101

SKILL/STRENGTH
Pistol and Thruster Technique

METCON
For time:
60 Cal Row
50 Pistols
40 KBS (70/55)
30 Burpees (no jump but stand all the way up)
20 Thrusters (95/65)

CROSSFIT

SKILL/STRENGTH
Deadlift 3×4-6 @40X0; r90-120s

METCON
For time:
60 Cal Row
50 Pistols
40 KBS (70/55)
30 Burpees (no jump but stand all the way up)
20 Thrusters (95/65)