This is the beginning of a 12 week macro cycle that will take us to the end of the year. Time to focus on the classic powerlifts and Olympic Lifts. (Don’t worry there will still be a lot of gnarly metcons:) Highlights of this cycle will be the David Fleming workshop on November 11 and…
These are the Rx team series workouts. For scaled versions consult Games.CrossFit.com or the official scorecards that will be printed and available for the workouts. 8am Class Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized…
WOD 1
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Then
3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65
Buyout
Rest and mobilize for team series events tomorrow
Strength/Skill
EMOM 10 Minutes
3 T&G Snatches
Power or squat work heavy as possible with no pressouts
Then
3 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400m
Buyout
4 x 5 Weighted Straight Leg GHD
Strength/Skill Bench Press 4 x 8 Keep these fairly light 60-70% Then “Josh” For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups (Note to all. There are a ton of pull ups in this wod. Be smart and…
Strength/Skill EMOM 10 Minutes 1 pause squat clean. Hold at knee for 3 seconds and go Then For time: 15 Power Cleans 135/95# Run 200 10 Power Cleans 135/95# Run 200 5 Power Cleans 135/95# Run 200 Rest 2:00 10 Power Cleans 185/125# Run 200 5 Power Cleans 185/125# Run 200 3 Power Cleans 185/125#…
Monday Strength/Skill Squat 4 x 8 Keep these fairly light 60-70% (Don’t worry power cycles starting soon) Then 12:00 AMRAP of: 10 KB OHS (right hand) 24/16kg 10 Burpee Box Jump Overs 24/20″ 10 KB OHS (left hand) 24/16kg 10 TTB Buyout 4 X ME Banded Strict Ring Dips (Note: the band is around your…
TEAM SERIES WORKOUTS WEEK 1 We will do workouts 1 and 2 at the 8am class and workouts 3 and 4 at the 10:30 class. Please respect the people in the 9:15 re:BOOT class and do not do workouts 3 and 4 at that time. Consult Games.CrossFit.com for exact movement standards. We will have printed…
Strength/Skill
Back Squats 5 x 5 @ 70%*
*Go heavy if not participating in tomorrow’s team series
Then
7 RFT: Dumbbell Power Snatches and Burpees
7 rounds for time of:
10 Dumbbell Power Snatches, 50/35 lbs
10 Burpees
Buyout
Mobilize for Saturdays Team Series Events
Strength/Skill
EMOM for 10:00 –
3 T&G Power Snatches – begin around 60% and work to a max triple
Then
3 rounds for time of:
Run 400m
20 TTB
20 American KB Swings 32/24kg
Buyout
5 x 1 minute max effort double unders. Rest 1 minute between sets
