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WODs for the Week 10-17 to 10-21-16

October 16, 2016

Big Congrats to Kathleen and Kayla, both of whom lifted at the NC State Olympic Weightlifting championships this weekend.  I believe the K Dawg PR-ed her snatch in her first ever sanctioned event.  Well done ladies.

Speaking of hardcore ladies:  THIS weekend, Eileen and Jill head 30 minutes north to CF Wilmington to compete in their Double Dare throwdown.  I know they’d love your support,  if you care about them at all (or if you’re just curious about what a CrossFit competition is or looks like) try to get out there and cheer!

Open Prep/Olympic Block–Week 3

Monday– Power Snatch 6 sets x 2 reps.  Power Clean and Push Jerk (Don’t split) 6 sets x 2 reps clean & 1 jerk. Front Squat 5 x 3 with a 1 second pause.  Snatch Grip Deadlift  5 x 2 with a 5 second descent.

Tuesday- 4 Cycles–1 Snatch + 2 Hang Snatches + 1 Overhead Squat.  4 Cycles–1 Clean + 2 Hang Cleans + 1 Front Squat.

Wednesday–  20 Minutes Vigorous Monostructural.

Thursday– Snatch Balance 5 sets x 2 reps.  Jerk From Split 5×2.  Push Press + Split Jerk 5 x 2 + 1.

Friday-  1 Rep Max Snatch.  Then Two Singles @ 90%.  1 Rep Max Clean.  Then two singles @ 90%.   3 rep Max Back Squat.  Then 90% x 3 sets x 2 reps.

Saturday-  Metcon TBD.

CrossFit-  Many of your tests from 2 weeks ago are repeated.  If you weren’t here, you will test in for the first time.  Try to come in with your numbers/scores on hand or in mind.  That will expedite your session.

Monday- Mixed Demand

Thruster Gauntlet–For time through three bars:  15 reps @ 115/75, 10 reps @ 135/90, 5 reps @ 155/105.  Go lightest to heaviest.  Rest to recovery.  Heaviest to lightest.

Then

Tripod Plank– 30 Seconds on/ 30 Seconds Off x 8.  Plank with 3 limbs.  Forearm, Forearm 1 foot or (harder) 1 Forearm, Both Feet.

Tuesday- Off the ground

A) Repeat test-in from 10/4/16.  Max Reps Cleans in 1 Minute.  If you scored 15 or above, raise the weight by 10 %.

B) EMOM x 5:  3 Cleans @ 10% heavier than test-in weight.

C) EMOM x 5: 3 Clean Grip Deadlifts @ 200% of test-in weight.

D) Airdyne Intervals:  2 on/4 off x 4 rounds for total calories.

Wednesday- Pulling Strength

A) Repeat test-in from 10-5-16. Max rep dead hang, unbroken pullups.

B) EMOM x 5:  3 Pullup @ 10% heavier than test-in.

C) AMRAP in 10 minutes:  0:00 to 5:00 Row for calories.  5:00 to 10:00 Max Rep Overhead squat 95/65.  Cals + reps = Total points.

Thursday- Pushing Strength

A) Close Grip Bench Press  (Grip = to your shoulder press width) 4 x 5

B) Dumbell Tricep Extension 4x 8-12.

C) 5 minutes Heavyrope for reps, 4 minutes Russian (eye level) KB swings, 3 Box Jumps (step ups are scaled today) 24/20, 2 minutes burpees, 1 minute Crossover Pushups.  Score each action separately.

D) Shoulder Prehab.  2 x 20 Banded Scapular retraction.  2 x 20 Resisted External Rotation.

Friday- Hip Extension

A) Repeat test-in from 10-7-16. Back Squat max reps in 1 minute.  If you scored 15 or more reps, go up 10%

B) Front Squat 10-8-6-4-2 for load.

B) Metcon TBD

 

 

 

 

 

 

 

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12 comments

  1. Monday 3:56 rx and 4:09 rx


  2. Monday: 1:51 RX & 4:28 RX. 2nd round my legs were shot. I really struggled to finish


  3. Monday:
    3:00 & 3:00 – 55/65/75 – not my thing…
    planks were fun!


  4. Had to scale to 95,115,135 due to elbow pain.

    Light to heavy- 2:56
    Heavy to light – 2:36


  5. Monday
    2:53 and 3:47 RX

    Jason


  6. I showed up.


  7. Tuesday
    Max cleans: 14@175
    Emom cleans @195
    Emom deads @ 325
    Airdyne 31,27,25,26-T 109

    Jason


    • Man I was able to tie you on the cleans!


      • Great job! I told Brock I was afraid to get 15 and see what would be in store next time. Fun and challenging weight!
        Jason


  8. Tuesday: 1 min max reps in cleans. 14@175. EMOM 3 cleans per round @195. EMOM 3 clean grip deadlifts per round @315. AD 2 on 4 off for 4 rounds max calories 36, 32, 31, 34 total 133. My legs were so sore from Monday’s WOD


  9. Cleans 8 @ 175lbs….. wod 35,28,25,28


  10. Monday – 3:05 & 4:21 (65/75/90)

    Tuesday – 7 @ 115lbs (1 rep short of test in)
    WOD: 25/25/27/27 = 104



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