A) Power clean cluster TnG 3. 3. 3; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20sec for 4-5mins 73% of A
+
90% effort keep track of reps for each set
30sec max KBS 1.5/1pd
R10S
30sec max box jumps – SD (24/20”)
R10S
30sec max Row cals
rest 60sec x 4-5 sets
10mins 85% effort:
– 25 DU
– 5 DB front rack forward lunge R and L + push press (moderately tough)
– 7 ring rows
rest 3mins
10min 85% effort:
– Row 150m
– DB snatch alternating (tough)
– 5 burpees to plate
rest walk 3mins
10mins 85% effort:
– AD 20cals
– FW 50m (tough)
– 10 situps
A) Back squat cluster 1.1.1 x 4; R20S/3M
B) EMOM – 12-14 mins
Even – 8 CTB chin ups
Odd – 5 heavy thrusters (135/95, 115/75, 95/65)
*Same weight as last week on thrusters.
A1) Close grip bench press 2-3×4 sets @ 30X1; R20S
A2) Bent over DB row 12-15/side moderately heavy x4 sets; R2M
B) Build to a 1RM broad jump in 5 attempts
C) EMOM x 18 min
Min 1: 4-8 HSPU w/ 3” deficit (on 35’s)
Min 2: 10 goblet squats (heavy)
Min 3: 4-8 T2B
A) Build to a tough squat clean in 20 min
+
14min amrap/cap
– Row 60cals
– 50 wall balls (20/14)
– 40 box jump sd 24″
– 30 burpees
– 20 heavy power cleans (225/155, 185/125, 155/105, 135/95, 115/75, 95/65)
A) Press cluster TnG 2.2.2 R10S/3M x 3 sets (build from 65-80%)
B) EMOM x 10 min
E: 5-10 ring dips
O: 2-3 weighted pull-ups
C) EMOM x 10 min
E: 12 KB swings (heavy)
O: 12 walking lunges
A) EMOM x 8 min
– 4 TnG hang power snatches (tough, build if able)
+
3 sets @ 90%:
– 400 m run
– 10 DB snatches alt. (tough but UB)
– 8 Burpee over the box jumps 24/20”
R3-4M
Christmas is right around the corner and you know that that means? Presents! Whether you are looking for gifts to give a fellow CrossFitter or are coming up with a want list yourself, these four items will make your gym experience that much better:
1. Olympic weightlifting shoes – With the amount of squats and Olympic lifting we do during a regular week at the gym, it might be time to look into some weightlifting shoes. Their fixed, rigid soles don’t spring or bounce like a running shoe. They put your body in an optimal position enabling a greater torso angle at the bottom of a squat, clean, snatch or even wall ball. Those with poor ankle or calf flexibility will feel especially more stable in the squat position. These will be a little pricey (between $100-200) but will last you for a long time. Here is a big list off of Rogue Fitness.
2. Your own jump rope – Ever walk over to the jump ropes and realize that your size is all gone or that your jump rope has a little less plastic coating on the metal cable making it sting that much more when you trip up? Do you wish your jump rope fit your body a little better? Time to get your own! Every time you pick up your rope to do double unders, you will know exactly how it will feel. That consistency will help with stringing more and more double unders together. Check out more ropes here.
3. Wrist wraps – Do your wrist start to hurt in the overhead squat, front rack, or press position? If you are doing these lifts multiple times a week, your wrist, like mine, might start to get a little tender. Harbinger makes a pair of basic wrist wraps that you can find at Dick’s Sporting Goods for under $10. If you’re looking for something a little fancier, then I recommend checking out the PR Wraps website. Both brands will add support and confidence to your lifting.
4. Knee sleeves – Squatting 2-3 times a week, whether it be with the med-ball, barbell, or just your basic air squat, can sometimes beat up on the knees a bit. Knee sleeves provide extra support during and eleviate soreness after lifts. I use them any time I see a workout that involves the knees being bent over and over again. As soon as I put them on, my knees feel like new no matter how sore the rest of my body is. Rehband makes a trusted product.