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WODS for the week. 8-22-16 to 8-26-16

August 22, 2016

Open Prep/Strength

Monday

Deadlift x 85% x 3 x 3

Hang Power Clean x 5 x 3

RDL x 6-8 x 3

Back Ext x 10-15 x 3

Farmers Hold x 60 sec x 3

Tuesday

Chin Up x Heavy Triple

Power Jerk x 5 x 3

Weighted Dip x 8-10 x 3

DB Curl x 6-8 + Tricep Ext x 6-8 x 3

Thursday

Squat x 80% x 8 x 2

Overhead Walking Lunge x 8-10 each leg x 3

RDL x 6 x 3

Hanging Leg Raise x 15-20 x 3

Friday

Shoulder Press x Heavy Triple

Push Press x 3 x 3

Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

DB Front Raise x 6-8 + DB Lateral Raise x 6-8 x 3

CrossFit

Monday- Short duration

Amrap in 5.  5 Power Cleans, 5 Thrusters @ 95/65

Rest 5 minutes

Amrap in 6.  6 Push Press (no jerks), 6 Front OR Back Squat @ 95/65.  Front squat saves you a teeny bit of time, backsquat is clearly easier.  In a bit of an unusual twist, this WOD is athlete’s choice.  You can switch in and out between Back and Front Squats as often as you like.

Rest 5 Minutes

Amrap in 7.  7 Over the bar Burpees (does not have to be bar facing), 7 hang Power Snatches at 75/55.

Tuesday- Partners/Teams

“TWO FACE”

For time, First Teammate

Row 500/400, then 12-9-6 Deadlift 225/155, Handstand Pushup.

Next Teammate

12-9-6 Squat Clean 135/95, Bar Dips, Row 500/400

Rest 5 minutes. Reverse Roles.

Wednesday- Weightlifting.

Bench press 4×10.  Optimal width.

Chinese Row w/ dumbells or KBs 4×10

Accessory TBD.

Thursday- Olympic

A- Jerk Drills

B- 12 Minutes-  Find a heavy Single on the Split Jerk.

C- 12 minutes for reps

1 round of Cindy, 1 Split Jerk at 155/105.  1 Round of Cindy, 2 Split Jerks, 1 Rd Cindy, 3 Split jerks etc.

Friday- Long duration

The Lumberjack 20

20 Deads @ 275/185

20 KB Swings @ 70/53

20 OHS @ 115/80

20 Burpees

20 C2Bar pullups

20 Box Jumps 24/20

20 DB Squat Cleans @40/30 or Barbell Squat Cleans @ 95/65.

Run 400 m after every set.

 

 

 

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17 comments

  1. A. 73 RX
    B. 114 RX
    C. 72. RX


  2. 72, 94, 77 rx


  3. 50, 48, 69 rx
    After 2 weeks of vacation, this was all I could do. Got shamed by Whitney 😛


    • You’re my friend. I love you. I want you to be fit. Is that so bad?!?!?


  4. Monday – 70, 86, 70


  5. 47, 48, 49. I’m going with the “I’ve been to CF 5x in the past month” excuse….wahhh


    • Love ya, but being fit wasn’t happening today 😂


      • To Whitney…


  6. Tuesday Partner WOD: Greg B
    I went first so Greg had the back to back portion
    1st round 11:40
    2nd round 14:21
    I was surprise the row effected the deadlifts. We were both slow on them.


    • Both RX


  7. Partner with Lindsey, who went twice as fast as me and was partner #2:
    1st round: 19:59 – both rx
    2nd round: 19:49 – Lindsey rx, me scaled to 75lbs sc & gray band on the ring dips


  8. Chris and I took on this workout at 1pm. Chris took the bullet and went 2nd and 3rd, I took the coward’s path and went 1st and 4th. Times were 17 something and then 15 something.


  9. Wednesday: 4×10 @185. Last 2 rounds 9 & 10 were almost fails. Seriously dizzy set 3 & 4
    Barbell 30 lbs, row with 53 lbs and curls at 65


  10. Wed:
    cgbp: 1 x 10 @ 75, 2 x 10 @ 85, 1 x 7 @ 85
    chinese row: 1 x 10 with 15lb db, 3 x 10 with 20lb db


  11. FS 275 PR….. PR on clean last week 230


    • Great job!!!



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