WODs for Week of 11/4

Monday 11/4

A) POWER SNATCH, EVERY 0:90
5 X 3

B) CROSSFIT OPEN WORKOUT 16.3
7:00 AMRAP
10 POWER SNATCH (75/55)
3 BAR MUSCLE-UPS

METCON MANIA

For Time:
30 ab mat sit-ups
21 box jumps 24/20”
21 push-ups
21 KB swings 53/35#
30 ab mat sit-ups
18 box jumps 24/20”
18 push-ups
18 KB swings 53/35#
30 ab mat sit-ups
15 box jumps 24/20”
15 push-ups
15 KB swings 53/35#
30 ab mat sit-ups
12 box jumps 24/20”
12 push-ups
12 KB swings 53/35#
30 ab mat sit-ups
9 box jumps 24/20”
9 push-ups
9 KB swings 53/35#
30 ab mat sit-ups
6 box jumps 24/20”
6 push-ups
6 KB swings 53/35#

BARBELL CLUB

Skill Day Clean / Power Clean : 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Pause Front Squat (3sec) : 5×5 at 65% 1RM

Rest as needed between sets.
AMReps 2 mins: Bicep Curl
As many reps as possible in 2 mins of:
Bicep Curl, 20/15 lbs

Tuesday 11/5

3 ROUNDS FOR REPS
1:00 ROW (calories)
1:00 RUSSIAN SWINGS (70/50)
1:00 BIKE OR SKI (calories)
1:00 BURPEES
1:00 Rest

METCON MANIA

4 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar
*Rest 2 minutes then complete
2 Rounds for Time:
25/20 Assault Bike Calories
20 V-Ups
15 Air Squats
10 Toes to Bar

BARBELL CLUB

Pause Clean + Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Pull-up (negative)s 5×5
Rest as needed between efforts.

AMReps 2 mins: Push-ups
As many reps as possible in 2 mins of:
Push-up

Wednesday 11/6

On a 20:00 Clock
0:00-3:00
Max Distance Handstand Walk
*scale with Seal Walk

Rest
5:00-13:00 100 Front Squats 95/65# 8:00 time cap, perform 3 Lateral Burpees Over Bar every time you break.
Rest
15:00-25:00
AMRAP
50′ HANDSTAND WALK
10 DB RUSSIAN TWIST w/ 1 SEC PAUSE (50/35)
*scale HS Walks with Bear Crawls

METCON MANIA

30 Wall Balls 20/14#
500m Row
30 Push-Ups
500m Row
30 Box Dips
500m Row
30 Jumping Lunges
500m Row
30 Burpees

BARBELL CLUB

Skill Day: Snatch / Power Snatch 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell Overhead Walking Lunge 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

As many reps as possible in 2 mins of:
Dumbbell Shrug, 50/35 lbs

Thursday 11/7

WEEK 5
A) BACK SQUAT
5 X 5

B) SHOULDER PRESS
5 X 3

C) DEADLIFT
5 X 3

METCON MANIA

For Time:
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski
Then
21-15-9
Dumbbell Snatches 35/20#
Dumbbell Bent Over Rows 35/20#
Then
1 Mile Run/ 2000m Row/ 2 Miles on Assault Bike/ 2000m Ski

BARBELL CLUB

Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

AMReps 10 mins: Barbell Roll-Outs
As many reps as possible in 10 mins of:
Barbell Roll-Out

Push Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.

Friday 11/8

LAST OPEN WORKOUT OF THE SEASON!!!
CrossFit Open 5
The daily workout will be the CrossFit Open workout
**You can do this at your regular class time or at Friday Night Lights
***FNL officially kicks off at 5:15pm with an Open brief and heats will run 5:30pm through ~7:15pm
****No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday 11/9
A) 18:00 BUILD TO A HEAVY TRIPLE
BENCH PRESS
*work in pairs, always with a spotter

B) 8:00 AMRAP
8 HANG HIGH PULLS (95/65)
8 LATERAL BURPEES OVER BAR

Sunday 11/10

8:30am Open WOD5 Make-Up Class
8:30am Rowing Club

9:30am Barbell Club

Shankle Complex : 1 Rep Max
Find your Shankle Complex 1 Rep Max.

Back Squat 10×2 at 75% 1RM
Rest as needed between sets.

AMReps 15 mins: Mobilities
As many reps as possible in 15 mins of:
Mobility

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s