WOD

8am Masters CrossFit

For time with a partner:

– 2000 m row

– 80 RKB swings

– 1500 m row

– 80 sit-ups

– 1000 m row

– 80 goblet squats

 

9am CrossFit

For time:

– 800 m run

– 20 deadlifts (225/155)

– 100 double unders

– 600 m run

– 15 hang power cleans (185/125)

– 75 double unders

– 400 m run

– 10 shoulder to overhead (135/95)

– 50 double unders

 

Men’s scaled loading:

185 → 135 → 95

135 → 95 → 65

 

Women’s scaled loading:

125 → 95 → 65

95 → 65 → 35

 

10am Barbell – Snatch

A) 3 sets:

– 3 position snatch @ 55-65%

B) 3 sets:

– 2 pause snatch @ 70-80%

*full snatch with a pause for two full counts at knee cap

C) 6 sets:

– 1 snatch at 80+%

*try and get to at least 95%

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 6-8 strict toes to bar @ 2110

– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats

– 6-8 BB good mornings @ 20X1

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

E2MOM x 14 min (7 sets)

– 1 snatch

*Build from 70-101% with 5% jumps.

 

B) Every 6 minutes x 3-4 sets for times (all out):

– 20/15 cal row

– suicide sprint (touch lines)

– 10 toes to bar

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Walking Lunges (70/53 KB in each hand)

– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)

 

B) 3 rounds for time:

– 400m run

– 20 wallballs (20/14)

– 15 burpees to 6” target

 

C) Mobility:

– 90 degree bench stretch x 2-3 min/ leg

– BB quad smash x 1-2 min/leg

A) E3MOM x 15 min (5 sets):

– 3-4 close grip bench press @ 30X1

– 3-4 weighted pronated  pull-ups

*Scale to 3-4 negative pull-ups (5 seconds down).

*Heavier than 12/7.

 

B) For max reps/calories:

– 90 seconds of rowing for calories

Rest 30 seconds

– 90 seconds of burpees

Rest 30 seconds

– 90 seconds of box jump overs (24/20”

Rest 30 seconds

– 90 seconds of CTB pull-ups

R3M, x 2 sets total**

 

A) E2MOM x 6 min (3 sets):

– 3 position (squat) clean

*build from 55-65% (heavier than last week)

+

EMOM x 14 min (7 sets)

– 1 (squat) clean @ 70-95%

 

B) Ground to overhead prep:

E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.

 

C) “Grace”:

– 30 clean and jerk for time (135/95)

*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.

 

D) 3 sets for efficiency:

– 15 reverse snow angles (2.5/hand)

– 30-45 sec side plank/side

8am Masters CrossFit

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend!

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110