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WODs for the week 10-10-16

October 10, 2016

Olympic Lifting-  You will see that much (but not all) of THIS week is the same prescription as last week,  in fact the 8 week block turns has what amounts to 4 mini-cycles in it.   Recording your numbers is important.  Please make sure you do so.  Some of these days the work volume is high and you won;t have a ton of time to waste on figuring out what weight you need to be at via trial and error.

MONDAY-  5setsx3reps Power Snatch.  5×3 Power Clean. 5×3 Front Squat with a 3 second pause.  5×2 Snatch Grip Deadlift with a 5 second descent.

TUESDAY- 1 Snatch Pull, 1 Snacth, 2 Overhead Squats x 5.  1 Clean Pull, 1 Clean, @ Front Squats X 5.  Clean Deadlift 5×2 with a 5 second descent.

WEDNESDAY- 20 minutes of elevation at 75-80%

THURSDAY-5×2 Split Jerk with a 2 second pause.  5×3 Snatch Grip Push Press.  5×5 Snatch Grip Bent Row. 3×8 Good Mornings.

FRIDAY- Snatch Max then x3 singles at 85%.  Clean Max then x3 Singles at 85%.  Back Squat x3max the 3sets of 2 reps at 85% of that number.

CROSSFIT

Monday–CFG Open WOD 11.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Rest 5 Minutes–Then Repeat workout identically except loads are 135/95.  Score each WOD separately. We did this in last year’s run-up to the open on 1-29-16.  I didn’t post my scores but I did record them.  I got 40 reps (20 full clean and jerks) at 165 and 50 (25 c&J) at 135.  Scale the first weight to a load you think you can get  4 times in a minute. Then reduce by 15 or 20 %.   This is pretty tough.

Tuesday- Off the Ground

4×5 Deficit Deadlifts.

3×10-15 Snatch Grip Shrugs.

4x Medball Suicide Sprints  Down and back at :  Men +zero, +14, +20, +30.  Women +zero, +10, +14, +20.

Wednesday- Pulling Strength

4×8 Barbell (not dumbell/kettlebell) Chinese Rows.

4×8 Standing Barbell Curl.

Pulling strength Team Based Metcon.  Details TBD.  Expect Rope Climbs and/or Pullups.

Thursday- Pushing Strength

Push Press 4×3 ascending

Pick One-  3×8 –  Top Half Only Shoulder Press or EOMOM x 3 Max Reps HSPU.

10 Minute Max Effort Athlete’s choice.

Friday- Squat/Hip Extension

Walking Lunge 4×16 (8right 8 left alternate reps)

Single Leg Bridge 3×15 r and left

:30 seconds on, :30 Seconds off x 18 minutes

KB Swings

Wallballs

Situps

 

 

 

 

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6 comments

  1. 11.3 40 RX, 56 RX


  2. 24 reps at 165
    38 reps at 135


  3. 28@165
    40@135


  4. 30@165lbs / 44@135lbs


  5. Friday:
    walking lunges @ 55
    work: 275


  6. Friday- lunges @ 55
    Work- 277



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