SKILLS for Thursday 11/17/2022 is the SNATCH

CompEx for Thurs 11/17

hip & shoulder prehab

EMOM x3 do 1-3 press in split, increasing 5-7% from last week
E2MOM x7 do clean (:02 pause) + jerk
– Sets 1, 2, 3: 2 reps @ 75-78%
– Sets 4, 5, 6: 1 rep @ 79-82%
– Set 7: 1 rep @ 83-86%

AMRAP in 5:00
7 front squats, 34/52/70kg
7 bar-facing burpees
9/12 calorie row
7 burpee pullups

Rest 1:00. Repeat for a total of 4 sets.

2-3x
8 bulgarian split squats
10 med ball HS curl

MOBILITY for Thurs 11/17

WORKOUT for Wednesday 11/16/2022

every :90 for 8 sets: power snatch + overhead squat (either do 2 PSN + 1 OHS or 1 PS + 2 OHS)

10 rounds for time:
15 wall ball, 8/14/20lbs to 9/9/10′
3 power snatches, 20/35/50kg

Post time to whiteboard!

ENGINE for Wed 11/16

1:30 almost-max effort, :30 rest/rotation:
– shuttle run
– row
– bike/ski
– lateral bounding box jumps
– prowler push + pull

BODYBUILDING for Wed 11/16

AMRAP in 7 minutes:
8 banded gorilla row
9 rear delt fly on rings
10 dips

100 push press
100 bicep curls

AMRAP in 7 minutes:
7 three-way DB delt raise
max effort chinup hold

SKILLS for Tuessday 11/15/2022 is the BENCH PRESS

 

GYMNASTICS for Tues 11/15

3-4 rounds
10 strict pullups
10 pushups (:03 at bottom + 4 taps at top)
10 BW Russian twist
10 BW RDL + Cossack squat (one side per round)

2-3 rounds
:30 chest-to-wall handstand
:30 seated pike
:30 mountain climber plank (per side)
:20 Russian twist

WORKOUT for Monday 11/14/2022

front squat 50/5 (2), 60/3, 75/5, 85/3, 95/1+

every minute on the minute for 20 intervals:
a. 2 power clean + jerk
b. 5 box jumps, high

Post average weight used and highest box used to whiteboard!

ENGINE for Mon 11/14

for time:
300 single unders
250 crunches
200 toe taps
150 double unders
100 slam ball
50 dips

Partition anyhow.

BODYBUILDING for Mon 11/14

Go as heavy as possible for each element, as long as you complete the prescribed volume.

3 rounds
10 bench press
8 one-arm bent over row (R)
8 one-arm bent over row (L)
2:00 rest

3 rounds
10 bent-arm pec fly
10 inverted/ring row
1:00+ rest

5 rounds
8 unbroken renegade rows
rest as needed

It’s the final progression of our 5/3/1 programming (work sets are 75/5, 85/3, 95/1+) for our Monday squats and Friday presses. Eat, sleep, and make sure you’re energetic for good results!

The conditioning to start the week isn’t for time or reps, but rather some proper interval training with barbells and box jumps. Can you stay consistent and find a level (loading, height) that is still challenging for you?

Wednesday sees us snatching and overhead squatting in our strength/skill portion before doing squats and snatches in our conditioning (;

Friday features a CLASSIC CrossFit Benchmark workout. Bring your ropes!

On the weekend we’ll be doing a bodyweight chipper with some decent volume. Then it demands high skill the further in you get. How fun.

MOBILITY for Sunday 11/13/2022

SKILLS for Saturday 11/12/2022 is BENCH PRESS

WORKOUT for Sat 11/12

“THE BOAT”
(in teams of 3/4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell carry

Rotate partners on the one rower per team, two athletes must be doing a deadlift together, all teammates help carry the bar over the 200m. Change up responsibilities as needed. Post time to whiteboard!