WOD

10.2.18 – Tuesday

101

SKILL/STRENGTH
Power Snatch Technique…

METCON
AMRAP 10
30 Double Unders
6 Burpee Box Jump Overs
9 HSPU

CROSSFIT

SKILL/STRENGTH
A. EMOM Hang Power Snatch Ladder (start @65% +5lb until fail, shoot for 7-10 min)
B. Push Press 3×3-5 @40X1

METCON
AMRAP 10
30 Double Unders
6 Burpee Box Jump Overs
9 HSPU

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

10.1.18 – Monday

101

SKILL/STRENGTH
Rope Climb Technique…
EMOMx6
M1: 25s HS Hold
M2: 1-3 Rope Climbs (toughest variation)

METCON
For Time:
30 Toes to Bar
40 DB Snatch (50/35)
50 DB Lunges (50/35)
40 DB Snatch
30 Toes to Bar

CROSSFIT

SKILL/STRENGTH
EMOMx15
M1: 45s Max HS Walk/HS Hold/Shoulder Taps
M2: 1-3 Rope Climbs
M3: Rest

METCON
For Time:
20 T2B
30 Alt DB Snatch (50/35)
40 DB Lunges (50/35)
30 Alt DB Snatch
20 T2B

 

9.30.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For Time:
21-15-9 Reps for time of:
Handstand Push-ups
DB Snatch (50/35)
-Rest 4 Mins-
3 Rounds for time of:
100m Dumbbell Farmer’s Carry (50/35)
15 Dumbbell Thrusters (50/35)
-Rest 4 Mins-
5 Rounds for time of:
500m Row
12 Toes-to-bar
12 Dumbbell Burpees (50/35)

9.29.18 – 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

‘Team of 3, For Time:
150 Deadlift (185/125); hang from pull up bar
120 Burpees over Bar; hold SB in front rack (100/70)
120 cal Row; hold plank
150 Wall Balls (20/14)

Cash Out: Run 400m together w/ Wall Ball

*One teammate works through reps, one performs iso hold, one rests (2 rest during wall balls)
*DL: switch every 10; Burpees: switch every 10; Row: switch every 30cal

10 a.m. – CROSSFIT

Teams of 2, AMRAP 25
3 HSPU
5 Deadlift (225/185)
8 Burpees over Bar
13 Wall Balls (20/14)
*Teammates alternate rounds

9.28.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. OTMx10 2 Front Squats (fast)
B. 5×6 Loaded Squat Jumps (light to moderate load, i.e. around or less than 95/65)

METCON
In Teams of 2, For time:
10-9-8-7-6-5-4-3-2-1
Bar Muscle Up
Power Snatch (95/65)
*Teammates alternate rounds. Both must complete all reps

9.27.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
HSPU Technique…
EMOMx8
M1: 4-8 HSPUs
M2: 30s HS Hold

METCON
AMRAP 10
5 HSPUs
10 Sit-ups
15 Air Squats

STRENGTH

A.Clean & Jerk 5×1 @93%
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

9.26.18 – 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