CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 10/14/19

Monday
The tough part of this workout will be the sets of 9 and 12. Once you finish the rope climb(s) after the round of 12s, the small reps of 3s and 6s will help keep you moving throughout the 18 minutes. Try and get the rounds of 3s and 6s done quick and smooth, then grind through the rounds of 9s and 12s.
A) Skill Sesh
6:00 Alt EMOM
1) BMU Work
2) Core Work
18:00 AMREP
3-6-9-12-1 Rope Climb (2) (2 Short Rope)
Wall Balls
Deadlifts 135/95 165/115 185/135
Box Jump Overs
*Score = Total Reps
RxD: 91 Reps/Round
Adv: 92 Reps/Round
Beef: 92 Reps/Round
Tuesday
Pick a shoulder to overhead weight that you can come in from the run and do all 8 or 10 reps every round. Keep the weight light so you can move on right to the next movement. For the Sit Ups/Hanging Knee Raises or Toes to Bars, pick a version that you can do in NO MORE THAN 2 sets. Bison folks, you’ll be dealing with more of a workout where it’ll be important to manage your muscle fatigue more than heart rate. Choose the Bison option if you feel comfortable dealing with considerable muscle fatigue in shoulder to overheads and toes to bar.
5 Rounds
403m Run
8 Shoulder to Overheads 75/55 (10 @ 95/65) (10 @ 115/75)
10 Sit Ups -or- Hanging Knee Raises (8 Toes to Bar) (10 Toes to Bar)
Bison –
Buy In: 1 Mile Run
10-9-8-7-6-5-4-3-2-1
Shoulder to Overheads 115/75
Toes to Bar
Cash Out: 800m Run
Wednesday
For those that want to add a little bit more of a conditioning aspect (similar to metcons) you can go with the 140m run before your squat clean. This is a good environment to practice your lifts under controlled fatigue (again, similar to metcons). If your focus is to continue to practice the squat clean or build strength, stick with the normal 2 squat clean version.
A)
Every 1:30 for 15:00
2 Squat Cleans
Adv:
140m Run + 1 Squat Clean ~70-80% 1RM Clean & Jerk
B)
Buy In: 750m/500m Row (750m) (1000m)
3 Rounds
12 DB Snatches 45/25 (12 Alt DB Snatches 50/35) (12 Power Snatches 75/55)
12 Goblet Lunges 45/25 (12 Goblet Lunges 50/35) (12 Overhead Lunges 75/55)
Thursday
Essentially your workout will be the same AMRAP, 3 times. You’ll pick up where you left off each time. In between AMRAPS, you’ll have 4 minutes to complete a 403m Run. Use this as an “active recovery”, take as long as you want or as little but make sure you’re back by the time the next AMRAP starts. Beefy folks take note: your weight decreases each AMRAP.
A) Skill Sesh
6:00 Alt EMOM
1) Scapular Work
2) Core Work
B)
– 0:00 –
5:00 AMRAP
7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 165/135)
5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees)
– 5:00 –
403m Run (Active Recovery)
– 9:00 –
5:00 AMRAP
7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 135/95)
5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees)
– 14:00 –
403m Run (Active Recovery)
– 18:00 –
5:00 AMRAP
7 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75)
5 Burpees (5 Bar Facing Burpees) (7 Bar Facing Burpees)
*Pick up where you left off each AMRAP
**Note Beefy weight decreases each AMRAP
Friday

Tempo = a chance to dial in your technique with the Front Squat and build explosiveness out of the bottom of the squat.

A)
Tempo Front Squat (3/2/1)
3-3-3-3-3
*compare similar to 10/4/19
B)
For Time:
2000m Partner Row
*Switch every 200m
**While partner 1 is Rowing, partner 2 complete a 70m Run
Saturday
You’ll run at 0:00, 5:00, 10:00, and 15:00 as a break from the AMRAP. You’ll pick up where you left off when you come back from the run.
20:00 AMRAP
10 Air Squats
8 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53)
6 Burpees
0:00 – 403m Run
5:00 – 200m Run (403m)
10:00 – 403m Run
15:00 – 200m (403m)
Sunday
Scale double unders if needed to take no more than :45 seconds.
 
3 Rounds
603m Run (800m)
20 Double Unders (40) (60)
10 Pull Ups (15 Pull Ups -or- 10 Chest to Bars) (20 Chest to Bars)
10 Wall Balls (15) (20)

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