WOD

11.18.17 – Saturday

8 a.m. – STRENGTH

Week 3 of 8

Drop Snatch + Hang Snatch: 2x(1+2) 50% 2x(1+2) 60% 2x(1+2) 70%
Clean + Hang Clean + Jerk: 2×1 70% 2×1 75% 2×1 80%
Snatch High Pulls: 4×3 105%
Front Squat (4-8 strict pullups between sets): 1×5 70% 1×5 80% 1×4+ 85%

9 a.m. – 101/CROSSFIT

AMRAP 20, teams of 2
50 Calorie Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
50 STO (115/85)

Notes:
-One athlete working at a time. The team must complete all 50 cals before moving onto the Wall Balls.

10 a.m. – CROSSFIT

Teams of 3 for Time:
300 Double-Unders
150 DB Snatch (50/35)
150 RKBS (70/55)
400 M Run
150 Pull-Ups
150 Cal Row
Notes:
-Split reps as needed, run together
-30 Min Time Cap

11.17.17 – Friday

101

SKILL/STRENGTH
Clean and HSPU Technique

METCON
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/135)
6 handstand push-ups
3 cleans (185/135)
9 handstand push-ups
3 cleans (185/135)
12 handstand push-ups
6 cleans (185/135)
15 handstand push-ups
6 cleans (185/135)
18 handstand push-ups
6 cleans (185/135)
21 handstand push-ups
9 cleans (185/135)

CROSSFIT

SKILL/STRENGTH
Take 10min to build to a Max Snatch Grip DL (drop from the top)
EMOMxX
M1: 1rep Hang Power Snatch Ladder (start at 60% and add 5-10# until failure)
M2: 8 Burpees (AFAP)

*Shoot for at least 6 rounds, no more than 8

METCON
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/135)
6 handstand push-ups
3 cleans (185/135)
9 handstand push-ups
3 cleans (185/135)
12 handstand push-ups
6 cleans (185/135)
15 handstand push-ups
6 cleans (185/135)
18 handstand push-ups
6 cleans (185/135)
21 handstand push-ups
9 cleans (185/135)

11.16.17 – Thursday

SKILLS CLASS

SKILL
Turkish Get-Up Technique

METCON
AMRAP 12
10 Cal Row
10 Push-Ups
10 Turkish Get-ups (55/35)
*Alternating sides on the TGU

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 3 of 8

Snatch High Pull + Snatch: 2×2 65% 2×2 75% 3×1 85%
Clean High Pull + Hang Clean: 2×2 65% 2×2 75% 3×1 85%
3 RnFT: Scap Circuit, 5-10 strict pullups, 15 pushups:
Back Squat (4-8 strict pullups between sets): 1×5 70% 1×5 80% 1×4+ 85%

11.15.17 – Wednesday

101

SKILL/STRENGTH
Back Squat Technique

METCON
42-30-18 reps for time of:
Wallballs (20/14)
Sit-Ups

CROSSFIT

SKILL/STRENGTH
4 Round: 4 Back Squat @30X1; Rest 2:30
Take 8min to build to Max Weighted Pull-Up for the day

METCON
42-30-18 reps for time of:
Wallballs (20/14)
Sit-Ups

11.14.17 – Tuesday

101

SKILL/STRENGTH
Squat Clean Technique

METCON
3 Rounds for time of:
15 Burpees
10 Knees to Elbow
5 Squat Cleans (155/105)

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 3 Deadlift (55-60%)
M2: 12/9 Cal Row

METCON
3 Rounds for time of:
15 Burpees
10 Knees to Elbow
5 Squat Cleans (155/105)

STRENGTH

Week 3 of 8

Strict Press (4-8 pullups between sets): 3×3 40% 1×3+ 45%
Power Snatch + OHS + Snatch: 1x(2+1+1) 65% 2x(1+1+1) 70% 3x(1+1+1) 75%
Clean + FS + Jerk: 1×2 65% 2×2 70% 3×2 75%
OHS: Work up to heavy triple

11.13.17 – Monday

101

SKILL/STRENGTH
Power Snatch Technique and Bar Muscle Up Progressions

METCON
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches (75/55)
3 Bar muscle-ups

CROSSFIT

SKILL/STRENGTH
5 Rounds:
3-3-2-2-2 Front Squat @20X1; Rest 90sec
4 Close Grip Bench Press; Rest 90sec

METCON
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches (75/55)
3 Bar muscle-ups

11.12.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

1k Row
10 HSPU
15 Deadlifts (225/155)
25 Box Jumps (30/24)
50 Pull-Ups
100 Wallballs (20/14)
200 double-unders
1k Row

11.10.17 – Friday

101

SKILL/STRENGTH
Muscle Up Progressions

METCON
25 Min AMRAP
5 Ring Muscle-Ups
10 Hand Release Push-Ups
15 Kettlebell Swings (70/55)

CROSSFIT

SKILL/STRENGTH
N/A

METCON
25 Min AMRAP
5 Ring Muscle-Ups
10 Hand Release Push-Ups
15 Kettlebell Swings (70/55)

11.9.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Rope Climb Technique

METCON
5 Rope climbs
20 Air Squats
5 Rope climbs
30 Burpees
5 Rope climbs
40 Sit-ups

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 2 of 8

Hang Snatch: 1×3 65% 2×2 70% 3×2 75%
Clean Deadlift + Shrug: 4×2 105%
Clean + Jerk: 1×3 65% 2×2 70% 3×1 75%
Front Squat: 1×5 60% 1×5 75% 1×4 80% 2×3 85%