CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 11/2/20

MONDAY

3 Rounds
400m Run or Row or 20/15 Cal Bike
6 Power Cleans 95/65, 11575, 135/95,
15 Double Unders or 40 Single Unders (ADV: 30) (Beef: 50)
6 Power Cleans 95/65, 11575, 135/95
200m Run or Row or 10 Calorie Bike (ADV: 400m Row, 20/15 Cal Bike)
-Rest 3 minute-
*Bison: Ascending weights each round: 135/95, 165/115, 185/115

TUESDAY
Compare Similar to 2/18/20

40/35 Calories of Choice or 800m Run
70m Farmer Carry 1 DB/KB equivalent weight that is challenging but unbroken (ADV: 140m)
—–
5 Rounds
8 Shoulder to Overhead 75/55 or DB 35-40/20-25 (ADV: 10@ 95/65 or DB 45/25) (Beef: 115/75 or DB 50/35) (Bison 135/95 or DB 50+/35+)
8 DB Lunges same weight as above (ADV/Beef/Bison: 10 Reps same as above)
5 Pullups (ADV: 10 or 5 C2B) (Beef: 10 C2B or 4/2 Bar or Ring Muscle Ups) (Bison: 8/6 Bar or Ring Muscle Ups)
—–
40/35 Calories of Choice or 800m Run
70m Farmer Carry 1 DB/KB equivalent weight that is challenging but unbroken (ADV: 140m)

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

B.)
Ascending AMREP in 7 Minutes
3 DB Snatches 45/25 (ADV: 50/35) (Beef: 70/45) or KB Snatches 44/26 (ADV: 53/35) (Beef: 70/53) (Bison Challenge: Dual KB Snatches 53/35).
3 Calories of Choice
3 Box Jumps
6
6
6
9
9
9
ETC until time expires.

THURSDAY

A.)
Every 90 seconds for 15 minutes
2 Hang Squat Snatch OR Clean and Jerk
(Beef: 3 No Drop)

B.)
Compare gymnastics portion to 2 weeks ago (not including the HSW).
10 Minute CAP
21-15-9
Deadlifts 155/105, 185/115, 205/155, 225/155
Push-Ups (ADV: Ring Push-ups) (Beef: HSPU or Ring Dips) (Bison: 15-30ft HSW After Each Set)
*70m Run after each set
*Scaled Gymnastic options 15-12-9 or 12-9-6

FRIDAY
Folks can start on either A or B.

A.)
Max Distance Run, Row, Bike, Ski, for 10 Minutes

Immediately into

B.)
AMRAP in 10 Minutes
12 Air Squats
9 Sit-ups (All Levels) or if not doing Saturday chipper: T2B/HKR is OK)
6 DBall or Sandbag over shoulders

SATURDAY
Chippermania

800m Run or 1000m Row
20 Clean and Jerks 95/65, 115/75, (Beef: 30 @ 135/95)
403m Run or 500m Row (ADV: 600m Run or 750m Row)
20 Hanging Knee Raises or V-ups or SItups (ADV: T2B) (Beef: 30 T2B)
200m Run or 250m Row (ADV: 403m Run or 500m Row)
20 Down Ups or Burpees (Beef: 30 BFB)
70m Run or 150m Row (ADV: 200m Run or 250m Row)

SUNDAY
3 Rounds
15 Wall Balls (ADV: 20) (Beef: 25)
15 Russian KB Swings 53/35, 70/44, (American: 70/53)

3 Rounds
15 Double Unders or 30 Single Unders (ADV: 20) (Beef: 40)
15 Calories of Choice (ADV: 20) (Beef: 25)

3 Rounds
200m Run
7 Pullups (ADV: C2B) (Beef: 10 C2B)

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