WODs for the Week 10-17 to 10-21-16October 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.
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