Programming: Week of November 18th – 23rd, 2019


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Programming: Week of November 18th – 23rd, 2019

Monday, November 18th, 2019

Strength: Front Squat :
5 @ 50% | 5 @ 60% | 3 @ 70% |
2 @ 80% | 2 @ 90% | 2 @ 90% | 2 @ 90%

WOD:
Rx - For time:

30 Double Unders

9 Front Squats, 155/105 lbs

9 Strict Handstand Push-ups

60 Double Unders

6 Front Squats, 155/105 lbs

6 Strict Handstand Push-ups

90 Double Unders

3 Front Squats, 155/105 lbs

3 Strict Handstand Push-ups

Intermediate – For time:

30 Double Unders

9 Front Squats, 135/95 lbs

9 Kipping Handstand Push-ups

60 Double Unders

6 Front Squats, 135/95 lbs

6 Kipping Handstand Push-ups

90 Double Unders

3 Front Squats, 135/95 lbs

3 Kipping Handstand Push-ups

Scaled - For time:

30 Jump Ropes

9 Front Squats, pick load

9 Hand Release Push-ups

60 Jump Ropes

6 Front Squats, pick load

6 Hand Release Push-ups

90 Jump Ropes

3 Front Squats, pick load

3 Hand Release Push-ups


Tuesday, November 19th, 2019

Strength: Every 1 min for 12 mins, alternating between:

5 Banded Lat Pull Downs

5 Dumbbell Bent Over Rows, pick load

5 Bar Muscle Up Progressions

With the banded lat pull down we are focusing on keeping the arms straight really engaging the triceps and lats keeping the shoulders down with arms extended.

Bar muscle progressions can be varied with working on a greater hollow arch or going off the box to understand fast elbows when turning over.

Bent over row is to able the lats to be the main engagement of the movement using your rear shoulder and lat muscles during the concentric part of the movement.

WOD: For time:

Run, 800 m

-- then --

3 rounds of:

12 Dumbbell Deadlifts, 50/35 lbs

12 Pull-ups

-- then --

Run, 400 m

-- then --

3 rounds of:

8 Dumbbell Power Cleans, 50/35 lbs

8 Chest-to-bar Pull-ups

-- then --

Run, 200 m

-- then --

3 rounds of:

4 Dumbbell Power Clean & Jerks, 50/35 lbs

4 Bar Muscle-ups

Wednesday, November 20th, 2019

Strength: Push Press 3-3-3-3-3-3-3

WOD
: In 8 mins, for max reps of:

50 Wall Balls, 20/14 lbs

30 Lateral Burpee Over Bars

max reps in remaining time Push Press, 115/75 lbs

Endurance For Wednesday (6:30pm Class or on your own)

3 rounds for max reps of:

max rep Assault Bike Calories, 1 min

Rest 15 secs

max rep Medicine Ball Step-ups, 1 min

Rest 15 secs

max rep Medicine Ball Cleans, 1 min

Rest 15 secs

In 20 mins do:

Run, 2000 m

then in the remaining time, AMRAP of:

5 Power Cleans, 95/65 lbs

7 Front Squats, 95/65 lbs

5 Push Press, 95/65 lbs

7 Back Squats, 95/65 lbs

5 Row Calories

Thursday, November 21st, 2019

Strength:
Bench Press 2-2-2-2-2

WOD: Tabata – 20-sec Work & 10-sec Rest x 8 Rounds
Row Calorie

Tabata Ring Dip

Tabata Double Under

Tabata Dumbbell Floor Press, pick load

Friday, November 22nd,  2019

Strength: Power Snatch 2-2-2-2-2-2

WOD: For time:

Run, 300 m

15 Toes-to-bars

15 Dumbbell Power Snatches, 35/20 lbs

Rest 1 min

-- then --

Run, 200 m

10 Toes-to-bars

10 Dumbbell Power Snatches, 50/35 lbs

Rest 1 min

-- then --

Run, 100 m

5 Toes-to-bars

5 Dumbbell Power Snatches, 70/50 lbs

Saturday, November 23rd, 2019

9am Friends & Family Class
For time:

50 Double Unders

50 AbMat Sit-ups

Run, 200 m

40 Double Unders

40 AbMat Sit-ups

Run, 200 m

30 Double Unders

30 AbMat Sit-ups

Run, 200 m

20 Double Unders

20 AbMat Sit-ups

Run, 200 m

10 Double Unders

10 AbMat Sit-ups

Run, 200 m

Double Unders - Partner holds squat w/ KB 53/35

AbMat Sit-Ups - Partner holds plank

Run is together

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
10am THROWDOWN
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm


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