CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 10/19/20

MONDAY

10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/65, 115/75, 135/95, 155/105
Down Up (ADV: Burpee)
Calorie any Machine
*Run 140m (ADV: 200m) after every EVEN set.

TUESDAY

25 Minute Clock for BOTH A1 and A2, done in whichever order.
As Choose any option to do first.
A1.)
Front Squat or Back Squat or Deadlift
7-7-7-7
Sum best of 4 sets.

A2.)
Row 500m T.T.

B.) CF Option
Max Reps in 3 Minutes
Choose ONE.
D-Ball or Sandbag Over Shoulders
Strict Pull-ups or Muscle Ups
KB Swings (Also on Thursday)
Double Unders
Rope Climbs

B.) Bro Shit Option
2-3x 8e DB Bent Over Row
2-3x 8e Single Arm DB Bench Press
2-3x 15e DB Russian Twists

WEDNESDAY

1600m Run or Row or 5k/4k Bike
—-
5 Rounds
6 Shoulder to Overhead 95/65, 115/75, 135/95, 155/105
9 Situps or Hanging Knee Raises or V-ups, (ADV: 7 Toes to Bar) (Beef: 9 T2B)
12 Box Jump Overs (Beef: 15)

200m Row or Run (ADV: 400)

THURSDAY

A.)
Every 90 sec for 15 minutes
Hang Squat Snatch or Hang Clean and Jerk
2 Reps
(ADV: 1)

Beef: Every 2 minutes for 16 minutes:
3 Rep Hang Squat Snatch or Clean and Jerk (no dropping)

B.)
21-15-9
Russian KB Swings 53/35, (ADV: 70/44) (Beef: American 70/53)
Push-ups (ADV: Ring Pushups) (Beef: Ring Dips or HSPU)
*70m Single Arm Farmer Carry (same KB for your Swing)
*Scaled Pushup options 15-12-9 or 12-9-6

FRIDAY

AMRAP in 16 Minutes
15 Wall Balls
12 Calories of Choice
9 DB Snatches or 6 Power Snatches 75/55 ADV: 95/65, Beef: 115/75, Bison: 135/95

Optional Part B.)
DB Z-Press 2-3×8
DB RDL 2-3×8
DB Split Squats 2-3x8e

SATURDAY

5 Rounds
7 Deadlifts 165/115, 185/125, 205/135, 225/155
5 Pullups (ADV: 10) (Beef: 10 C2B or 5 Bar or 3 Ring MU) (Bison 8 Bar or 5 Ring MU)
15 Double Unders or 50 Singles (ADV: 30) (Beef: 50)
403m Run or Row

SUNDAY

Max Calories any machine for 21 Minutes
@ some point during time limit, accumulate 5 rounds of:
15 Air Squats
10 Sit-ups or Hanging Knee Raises or V-Ups (ADV: 7 T2B) (Beef: 10 T2B)
5 Devils Press 25/15 ADV: 30-45/20-30 (Beef: 50+/35+)


James Barber M.S. C.S.C.S.

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