CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 11/25/19

Monday
3 different couplets for all of you today. Let’s see if you can sustain your efforts throughout all 3 🙂
 
A)
8:00 Alt EMOM
1:00 Max Cals any Machine
1:00 Shoulder to Overheads 75/55 95/65 115/75
– rest 2:00 –
B)
8:00 Alt EMOM
1:00 DB Snatches 45/25 (Alt 50/35) (Alt 55+/35+)
1:00 Air Squats (Alt Pistols)
– rest 2:00 –
C)
8:00 Alt EMOM
1:00 Burpees
1:00 70m Sled Push (1 green/0 green)
*Rxd – Start with Part A (score total reps)
*Adv – Start with Part B (score total reps)
*Beef – Start with Part C (score total burpees)
**score each separately
Tuesday
Go ahead and build over the course of 10 sets. Only go up in weight if you feel comfortable, otherwise it’s ok to stay at a certain weight until it feels good for you! Use this opportunity to dial in your technique instead of trying to do so in a “Metcon”. As for part b, if you need to scale the double unders feel free and do so! Ask a coach to help you scale the reps or to see if doing single unders may be more beneficial for you.
 
A)
Every 1:30 for 15:00
2 Squat Cleans
Adv: 1 Squat Clean
B)
8:00 AMRAP
5 Pull Ups (5 Chest to Bars -or- 10 Pull Ups) (10 Chest to Bars) (5 Muscle Ups)
15 Double Unders (35) (45) (55)
Wednesday
A) Skill Sesh
6:00 Alt EMOM
1) Pressing
2) Midline
*6:00 Handstand Walk or Handstand Push Ups practice with coach
B)
5 Rounds
403m Run
7 Power Cleans 95/65 (10 Power Cleans 95/65) (10 Power Snatches 95/65)
10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar)
Thursday
Teams of 2 for this one! If not, that’s ok as well because there is a solo version! I encourage you to do this one with a partner for the sake of the Thanksgiving spirit 🙂
You and your partner will be performing the AMRAP and the Max Cals simultaneously. Essentially one of you will be AMRAP-ing while the other is going for Cals. BUT! You two will be able to switch at any point and any time during the workout. The only catch, one person must be doing one or the other at all times. Enjoy, and Happy Thanksgiving!
 
“Thanksgiving Share-a-thon”
A)
18:00 AMRAP
11 Wall Balls
9 Russian KB Swings 53/35 (70/44) (American KB Swings 70/53)
70m MB Carry
B)
18:00 Clock
Max Cals any Machine
*Partner 1 perform AMRAP
*Partner 2 perform Max Cals
**Partners may switch at any point and any time
***One partner must be performing max cals and one partner must be AMRAP-ing at all times
Solo Version:
AMRAP = Same
*500m Row at 0:00, 7:00, 14:00
Friday
Time to get back to exercise after a great Thanksgiving! To ease you back post-Thanksgiving we’ll have a nice strength day and a quick finisher. Go ahead and build to a challenging 5 rep for the day, but only go as far as you can MAINTAIN your technique. Things to let you know you’re pushing the limit are elbows dropping, chest dropping, knees caving, or you begin to lose a considerable amount of speed on the way up! Have a coach watch when you feel like you’re performing one of these to make sure you are still good to go!
 
A)
Front Squat
5-5-5-5-5
B)
750m/500m Row (1000m)
30 Goblet Squats 53/35 (Thrusters 75/55) (Thrusters 95/65)
200m Run
Saturday
 
A) Skill Sesh
6:00 Alt EMOM
1) Pulling
2) Midline
*6:00 Muscle Up practice with coach
B)
RxD & Adv –
4 Rounds
403m Run
10 Burpees (Bar Facing)
7 Clean & Jerks 95/65 115/75
– 1:00 rest –
Beef –
4 Rounds
403m Run
15 Bar Facing Burpees
Clean & Jerks*
– 1:00 rest –
*Ascending Weights and Descending Reps
Round 1: 11 Clean & Jerks 135/95
Round 2: 9 Clean & Jerks 165/115
Round 3: 7 Clean & Jerks 185/135
Round 4: 5 Clean & Jerks 205/145
Sunday
If you’re sick of running by this time, go ahead and opt for one of the machines! If you are one that may need to scale the push ups, opt for a box or a band to avoid going down to the knees! For you beefy folks, be sure you are performing Push Presses. Hold yourself to a high standard and DO NOT perform push jerks 🙂 If it’s too close to call, don’t count it…sorry! Be sure to throw in your rope climbs whenever you feel comfortable! If there is a big class, I suggest performing them sooner rather than later. Enjoy!
 
3 Rounds
800m Run
10/7 Push Ups (10 Shoulder to Overheads 95/65) (10 Shoulder to Overheads 115/75) (10 Push Press 135/95)
10 Barbell Lunges 75/55 95/65 115/75 (Overhead Lunges 135/95)
*At some point complete:
Rxd – 3 Rope Climbs
Adv – 5 Rope Climbs
Beef – 7 Rope Climbs
Bison – 10 Regular Rope Climbs

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