CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Insight 1/8/18


Monday  – Rx’d starts with A. then goes to B., ADV. & BEEF will start with Row,Ski or Bike
For part A., I like this combo because as your arms get tired from the pushups or ring dips it really forces you to use your legs to get that dumbbell overhead, which is exactly how you should be doing them!  We will have at least 8 minutes between the two parts of the workout (possibly more), so give each part your all!

A.) 10 min. AMRAP
10 DB Snatch 45/25
5 Pushups

12 Alternating DB Snatch 50/35
7(men)/5(women) Ring Pushups or 5/3 Ring Dips

20 Alternating DB Snatch 50-55/35-40
8/6 Muscle Up to Ring Dips


B.) Max Effort 2K Row, 2K Ski or 5K Bike


Tuesday  – The weight for part B. should be a light weight!  Your quads will likely be on fire, I’d recommend quick singles on the squat cleans at least for the first round to keep you from going out too hot.  If after round 1 you are feeling great you can try linking some cleans.

A.) 12 C&J or Snatch on the min. for 12 minutes

B.) 3 Rounds
5 Pullups
10 Squat Clean 95/65
15 Box Jumps

ADV. 5 C2B OR 115/75
BEEF 5 C2B AND 115/75
BEEF+  5 Ring MU, 135/95
*compare 10/20/18


Wednesday – Take the alternating emom seriously and get some quality work in.  There are several options for the horizontal pull… you can elevate your feet to make the ring row more challenging or even add a bumper plate on your hips.  Or go with a bent over single arm dumbbell row.  One knee will be on a bench or box, the over foot on the ground.  Going heavy here is fine, as long as you aren’t yanking on the weight and twisting your upper body to get the dumbbell up.

The main workout is a nasty one.  Unless you are confident in your abilities to go unbroken, be sure and break up the reps on the deadlifts and the wall balls as both of these movements can jack up your heart rate in a hurry!

A.)  8 min. alt. emom
even  1-8 Ring Rows or SA DB Row
odd  1-5 Pushups or weighted pushups
B.) compare 6/2/17 & 7/30/17

4 Rounds
12 Deadlifts 185/125
25 Double Unders
15 Wall BAlls
1 Rope Climb
cash out w/ 20 burpees

4 Rounds
15 Deadlifts 205/145
35 Double Unders
20 Wall Balls
2 Regular or 1 Legless Rope Climb
cash out w/ 30 burpees

3 Rounds
25 Deadlits 225/155
60 Double Unders
30 Wall Balls
3men/2women Regional Rope Climbs
*cash out w/ 40 Burpees


Thursday  – JB programmed one very similar to this back in August.
20 min. clock
4 Rounds of:
403m Run
10 Power Cleans 95/65 (ADV. 115/75) (BEEF 135/95)

then AMRAP in the remaining time of:

5 Pullups (ADV. 5 C2B) (BEEF 10 C2b)
10 Box Jump Overs


Friday – The part B. is short and sweet, if you did it back in October you can either use the same load and try to beat your previous time, or if you finished in less than 6 minutes you can try a heavier load if you like.

A.) Front Squat
ascending weight on 3’s
set of 10 approx 75-80% of heaviest 3

*compare 10/30/17
403m Run
21 Shoulder to Overhead 75/55 (ADV. 95/65) (BEEF 115/75) (BEEF+ 135/95)
15 Barbell Lunge
9 Bar FAcing Burpee
403m Run


Saturday – If you have toes to bar, but the ADV. kettlebell weight is too heavy, it’s fine to do toes-to-bar with the Rx’d kettlebell weight.  Rounds will be relatively short, and while each round isn’t a huge set of toes-to-bar, everyone should be aware of your grip and/or abs fatiguing and break your T2B BEFORE you get close to failing them.

8 Rounds
8KB Swing 53/35 (ADV. 70/44) (BEEF 10 reps @ 70/53)
8 Hanging Knee Raise or Situps (ADV. 8 T2B) (BEEF 10 T2B)
200m Run


Sunday  – If you’re not a pushup ninja, break these up early to stay moving through the later rounds.  Also with this being the 3rd day this week with box jumps, substitute the Assualt Bike or a short run, or short light sled push (weather permitting) if you did box jumps on Tues. and Thurs.  Regardless, I always recomend stepping down from any box jump to reduce the impact and risk of injury.

18 min. AMRAP

5 Pullups
10 Box Jumps
5 Pushups
10 Plate Lunge 45/25

5 C2B Pullups
10 Box Jumps
10men/7 women Pushups
10 DB Lunge 45/25

15 C2B Pullups
10 Box Jumps
10 Pushups
15 DB Lunge 50-55/35-40

About Nabil

Owner and coach at CrossFit Sweat Shop since opening in 2009.

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