h1

WODs for m-t-w. 11/7-8-9/16

November 7, 2016

Team games was attending by 18, plenty of whom were not raging firebreathers, and I think it’s fair to say that most to all atheletes had a lot of fun.  There were even some PR’s set.  If you failed to come out, consider attending next time.

Congrats to Jacquie D. who made it to the state finals in fall doubles (3.0 and 3.5?  Is that right?)  for the first time.  Very proud of you Jacqui!  Way to stick it to those Snooty Country Clubbers!

Crossfit

Monday

A- 5 Minutes Bench Press technique review.  How create as much tension as possible in your starting position.

B- 10 Minutes-  Work to a heavy single in the bench.  Chest contact to lock out.  Likely this won’t be a PR if you bench a lot.  Stick to the 10 minute time frame.

C- 10 Minutes- 4 sets of 2 reps at 90 % of.  A set at 0:00, 3:00. 6:00 and 9:00 gets you done in 10 minutes.

D- Work.  100 Hang snatches for time.  95/65.  Can be power or full.  Every drop = 1 lap of bear crawl  (a lap is down and back from the furthest tape on the astroturf).  You can rest overhead or at the hang at no penalty, but anything outside the normal range of motion =’s a “drop.  So no stacking on the thighs, holding it on the front or back rack etc.  Work with a weight you can rapid cycle for ten or 12 reps. This caps at 10 minutes.

Tuesday

A- Repeat test from 10/18.

Max reps Power Clean in one minute with these loads.

Men-  Men 155/135/115.  Women 115/95/75.  Please consult your records and check your scores.  If you got more than 15 reps, go up in weight.  If you got less than 5, go down.  If you scored 5-15, stay at the same weight and get more if you can.

B- 15 minutes to establish your heaviest weight at the following complex.

3 Deads, 2 Hang Squat Cleans, 1 Split Jerk.   Clean grip your deads, must squat the clean, must split the feet on the jerk.

C- Ten Minute Max Effort monostructural mode of your choosing.

Wednesday

A- Repeat test from 10/9.

Max Rep Unbroken Dead Hang Pullups.  Bodyweight up to 10.  If you can do 10 strict deadhang pullups at Bodyweight then you test in at BW + 25 Lbs via a belt. Full extension.  Visible stop.

B- 3 x 8 Barbell Chinese Row

C- 3 x 8 Standing Barbell Bicep Curl (complete all of B  before starting C)

D- Deck of  Cards.  Actions announced or randomized.

Open Prep/Olmpic Lifting

Monday-  Power Snatch 5×1.  Power Clean and Jerk 5 x 1.  Front Squat 3×3 No pause! Clean Deadlift 5×2, no tempo restrictions.

Tuesday-  1 snatch pull + 1 snatch +1 OHS x 5.  1 Clean Pull + 1 Clean + Jerk x 5. Snatch Grip Deadlift 5×2 no tempo restrictions.

Wednesday-  20 Minute aggressive sweat.

 

 

 

Advertisements

21 comments

  1. Monday
    Max bench 245
    4 x 2 @220
    Wod 63 reps rx


  2. Monday:
    bp: 115
    4×2 @ 105
    work: 59 @ 55


  3. Monday
    Max BP 100lbs
    4×2 90lbs

    Work 47 @ 55lbs


  4. Monday:
    Max bench: 120
    4×2 @110
    muscle up practice


    • Tuesday
      12 cleans @ 115 test in
      complex: 130
      Snatch work – worked up to 1 snatch, 2 OHS @90


      • Wednesday
        Max pull ups – 13@bw


  5. Olympic lifting:
    Power snatch 6×2 @ 65-70
    Clean 6×2 + 1 jerk @ 85-90
    Accessory: pull ups, snatch pulls, and snatch grip bent row


  6. Bench 275. 250x2x4 sets
    WOD 67 RX


  7. BP single 205, doulbles 185, wod 40rx


  8. Tuesday
    Max cleans in 1 min 17 @ 155
    Heaviest cycle 185
    10 min max effort 160 calories on treadmill at 4.0 incline


  9. Tuesday
    Max cleans in 1 min 16 @ 175; previous 14@175 and 18@155.
    Heaviest cycle 225. Missed second hang clean squat at 245.
    10 min max effort 102 calories on Airdyne.

    Jason


    • I need a shirt.


  10. Monday
    Bench 235
    4×2 @ 210

    WOD
    60 @ 85


  11. Tuesday:
    A) 5 @95
    B) heaviest complex @ 100
    C) max burpees in 10 min: 134


  12. Tuesday: 17@175. Up from 14@175
    Deadlift/clean/split Jerk. Heaviest 225
    10 min. DNF back tighten up!!


    • Oh silky, it is in now! Jason


  13. PC 9@175 (8 last time)…. complex 195…..ski 113 cal


  14. Wednesday
    Dead hang pull-ups 20 @ + 25 lbs


  15. Wednesday:
    max pu: 9 @ bw


  16. Wednesday: 5 bw strict pull ups. Same as last time.


  17. PU 10@25lbs(down two from last time)



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: