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WOD for Tuesday and Wednesday 12-13/14-16

December 13, 2016

Open prep

Tuesday

Warmup- 100 Doubles

Work-  3x max unbroken ring muscleups.  Rest to recovery.  Score is total reps.

Work- EMOM for as long as possible up to 10 mins.  10 Power cleans @ 135.   So push hard for 10 reps.  As soon as you fail to get 10 reps, workout over.

Wednesday

WORK- AMRAP in 15.  Row 15 calories, 15 Wallballs.  100% intensity.

 

 

CrossFit

Tuesday (one of my favorites)

 

For time

10 Box Jumps @ 30/24, 20 Snatches @ 95/65

15 Box Jumps @ 24/20, 15 Snatches @ 115/80

20 Box Jumps @ 20″/16″ (16 inches is one of the jerk blocks or the 20″ box from a 3″ riser), 10 Snatches @ 135/95

All the snatches are full squat.   Scale first with reduction in weight, only scale to power snatches if necessary.

 

Wednesday

For time

Row 250 m, 15 Burpees, 1 lap Sled Push @ +90/+50, 15 Burpees, Row 250 M.  We’ve done this sprint stomper many times with the sled push being replaced by 25 KB swings.  It’s pretty gnarly that way,  and this change may make it even worse.  This is a straight up sprint, no pacing.  “Everyone Will Suffer” was coined after this workout.

Minimum 2 attempts.  We’ll score the best 2 marks per athlete.  You can take as many attempts as you like.

 

 

 

 

 

 

 

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10 comments

  1. 13:23 RX.


  2. Tuesday
    14:16 scaled to 95/115/115


  3. 18:20 55/60/65 a couple of snatches were power snatches. I didnt have it in me to no rep myself. I did box jumps at 24/20/20 because I was too lazy to go find a 16″ set up.


  4. 1st 4:07
    2nd 4:25


  5. Wednesday
    1st. 4:33. RX
    2nd 4:58. RX


  6. This was miserable. 1st attempt = 6:35. 2nd attempt = 6:28


  7. Wednesday: #1: 5:47
    #2: 6:05
    First attempt I forgot my first set of burpees so did 30 after the sled push. Fun times had by all. 😩😩


  8. Round 1 4:56 Round 2 6:47


  9. Wednesday
    1-6:11
    2-6:18



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