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WODs for M-Tu 11-14/15-16

November 14, 2016

CrossFit

Monday  (Repeat of 6-17 -14)

3 RFT

15 Toes to Bar

15 Shoulder to Overhead 135/95

15 Box Jumps 24/20  (step up is scaled)

15 Hang Cleans 135/95

We’ve done this a handfull of times.   It’s got everything except deep hip flexion.  1 Action per minute ( so sub 12:00) is a good goal.

Tuesday

A- Clean Grip Deadlift 4 x 3 reps.

B- In teams of 2 or 3.

7 Minutes- Max Calories on the Airdyne

6 Minutes- Max Reps KB Swings 24/16

5 Minutes- Max Rep Wallballs  20/14

4 Minutes- Max Rep Rope climbs

3 Minutes- Max Rep Box Jumps 30/24

2 Minutes- Max Length Sled Push +90/+45

1 Minute- Max Burpees

Separate scores.  Clock Runs continuously.  1 Athlete moving at a time.  28 Minutes start to finish.  Work around a weakness before you scale anything.  So, if for instance, 1 team member can’t do rope climbs, get more out of him or her on the wallballs that precede and the box jumps that follow, rather than scale the rope. Each element scored separately.

Open Prep/ Olympic Lifting

Week 7 of 8!

Monday

Power Snatch 5 x 1 rep

Clean and Jerk 5x 1 rep

Clean Grip Deadlift 5×2 reps

Tuesday

1 Snatch Pull

1 Snatch

1 Overhead Squat

x 5 cycles.

1 Clean Pull

1 Clean

1 Jerk

x5 cycles.

Back Squat 3 x 3reps

 

Some very substantial gainz going on in people’s olympic lifting,  which of course, I am THRILLED at.  Joel N, BJ, Cam, Aaron and others are dropping pr’s all over the place in both lifts.

Indulge me please, as I use the WOD post as my own private commentary:  On saturday I  made 175 and missed 185 on the snatch for the second week in a row.  That was discouraging.  On top of that, for the remainder of Saturday in to Sunday morning my shoulder was achy, likely due to some imperfection on the catch of the snatch.  So Sunday I came to the gym with low expectations and with a self imposed limit of no overhead action.  So i couldn’t jerk overhead despite that being scheduled.

I said to myself,  “I feel a little beat up, a little stiff but lets see how the shoulder does with just cleaning?”  Long story short,  255 for a single which is a 5 lb PR.  Felt pretty good about it, like I could’ve had 260/265 possibly. In the 2014 open my clean max was 237,  so that was a fun PR to set.  Moral of the story is:  1) don’t stay away from the gym.  Come in and do your own thing if necessary.  2) Don’t let stiffness/soreness make you think you can’t be productive in your session.   I DID take a long warmup, and stretch prior but when i was going for it, the soreness recedes to such a degree that it was a non-factor.

We’re getting close to the end of this training block.   Keep your attendance and intensities UP!

 

 

 

 

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3 comments

  1. Monday wod
    14:16 rx


  2. Monday:
    16:04 @ 65lbs – 1 minute faster than last time


  3. WOD
    12:42
    Scaled T2B to sit-ups 2 to 1
    #115



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