CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 1/11/21

MONDAY

5 Rounds
400m Run or Row or 20/15 Cal Bike (ADV Row: 500m, ADV Bike 25/20)
20 Double Unders (ADV: 30) (Beef: 50)
10 Hang Power Cleans 95/65 or 35-40/15-20 DBs (ADV: @115/75 lbs OR 45/25 lbs DBs) (Beef: @ 135/95 or 50/35 DB)
8 Shoulder to Overhead 95/65 or 35-40/15-20 DBs (ADV: 115/75 lbs OR 45/25 lbs DBs) (Beef: 8 @ 135/95 or 50/35 DB)
6 Burpees (Beef: Bar Over Burpees)
-Rest 1 minute b/t rounds-

TUESDAY

A.)
Back Squat/Front Squat/Deadlift
3-3-3-3-3
*Sum of best 5 sets

B.)
Any Machine Calories
25-20-15-10 (ADV: 30-25-20-15)
*Rest 1 minute after each interval

WEDNESDAY

22 Minute Clock
5 Rounds
20/15 Calories any machine (ADV women: 20)
10 Box Jumps (Beef: 12)

AMRAP in time remaining:
10 Situps or V-Ups (ADV: 6 Toes to Bar) (Beef: 10)
8/6 Pushups (ADV: 10/8) or 8 DB Bench/Floor Press or 6/4 HSPU (Beef: 8/6 HSPU)
6 Deadlifts 135/95, 165/115, 185/125, 205/155

THURSDAY

21-18-15-12-9-6-3
Wall Balls
Alt DB Snatch 45/25, 50/35, 55+/35+ *****Barbell Option: Power Snatch 14-12-10-8-6-4 75/55, (Bison: 95/65)
Calories any machine

***@ ANY SOME POINT Complete 400m Run (ADV: 800m) (JoeM/Tyler/Riley Option: 1600m)

FRIDAY

A.) Every 90 seconds for 15 minutes
1 Hang Snatch or Clean (2 inches BELOW the knee)
+
1 Regular Snatch or Clean

B.)
“Snipe City”
25 Thrusters 75/55 (ADV: 95/65) (Beef: 15 Squat Clean Thrusters 115#) (Bison: 15 @135#)
25 Calorie of Choice
@ 0:00 and EMOM: 1 Burpee (ADV: 2 Burpees) (Beef: 3)

SATURDAY

Max Distance Row, Bike, Run in 21 minutes
@ some point: Complete 5 Rounds of the following (does not have to be in a row)
6 Pullups or Core Work*
9 Russian KB Swings 53/35, 70/44 (Beef: American 70/53)
12 Goblet Lunges 45/25 DB (53/35: KB) Beef: 70/53)
*Core option: 10 DB Situps, DB Russian Twists, V-ups, Situps, or :30 Plank,

SUNDAY
Every 3 minutes for 15 minutes
70m Farmer Carry, Sandbag Carry, Sled Push or 12/10 Calorie any machine
Ascending AMRAP in remaining time:
1 Clean and Jerks 95/65, 115/75, 135/95
1 Box Jump Overs
2
2
3
3
etc STARTING where they leave off after each buy in.

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