CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 11/9/20

MONDAY

“The Beer Flight”
10 Rounds
200m Run or Row or 10 Cal Bike
6 Box Jumps (Beef: 8)
6 DB Snatches 45/25 or 3 Power Snatches 75/55 (ADV: 50/35, or 3 Power Snatches 95/65) (ADV+ Squat Snatch) (Beef: 3 Squat Snatch 115/75) (Bison: 3 Squat Snatch 135/95)

TUESDAY
A.)
Back Squat/Front Squat/Deadlift
2-2-2-2-2
(ADV: 1-1-1-1-1)
Sum of best 5 sets.

B.)
1000m Row/750m Row (ADV: 1000m m/f)
15 Pullups (ADV: 15 C2B) (Beef: 5/3 Muscle Ups) (Bison: 10 Muscle Ups)
20 Wall Balls (ADV: 25) (Beef: 30)

B.) Optional Bro Work
3×12 DB Floor or DB Bench
3×10 DB Bent Over Row
3×10 DB Sit-ups

WEDNESDAY

A.)
Every 90 seconds for 15 minutes
1 Hang Squat Snatch or Clean + 1 Squat Snatch or Clean
(Beef: 3 Rep Hang No Drop)

B.)
“Power 10”
10 Sets
:20 on, :40 off
Max Calories Any Machine Calories

B.) Optional Bro Work
3×8 Strict Barbell or DB Press
3×8 Hammer Curls or Strict Pullups
3×30 sec Wall Sit (ADV: Dual KB or Overhead Plate)

THURSDAY

3 Rounds, each round for time
Row 500/400m or 20/15 Cal Bike (ADV Bike: 23/18) (Beef Bike: 25/20)
Run 400m or 20/15 Cal Bike (ADV Bike: 23/18) (Beef Bike: 25/20)
15/10 Pushups (ADV: 20/15 or 15/10 Ring Pushups) Beef: 15/10 HSPU or Ring Dips
15 Hanging Knee Raises or Situps (ADV: 8 T2B) (Beef: 12 T2B) (Bison: 15)
12 Goblet Lunges 45/25 (ADV: 50/35) (Beef: Mix OH+Rack Lunge 45+/25+)
-3 Minute Rest b/t rounds-

FRIDAY
Compare 8/24/19
Rx’d and ADV
*ADV Flip Run and Row

800m Run
10 Burpees (ADV: BFB)
15 DU or 30 Singles (ADV: 30 DU)

5 Rounds
9 Deadlifts 95/65 115/75
7 Hang Power Cleans 95/65 115/75
5 Shoulder To Overheads 95/65 115/75

15 DU or 30 Singles (ADV: 30 DU)
10 Burpees (ADV: BFB)
800m Row

Beef+Bison Version
800m Row
12 BFB
50 DU

5 Rounds
12 Deadlifts 135/95 (Bison: DB 50/35)
9 Hang Power Cleans 135/95 (Bison: DB 50/35
6 Shoulder To Overheads 135/95 (Bison: DB 50/35)

800m Row
12 BFB
50 DU

SATURDAY

“Big Drip Chip”

50 Calories of choice
3 Squat Clean Thrusters 95/65, 115/75, 135/95
40 Wall Balls
3 Squat Clean Thrusters 95/65, 115/75, 135/95
30 Box Jump Overs
3 Squat Clean Thrusters 95/65, 115/75, 135/95
20 Pullups (ADV: C2B) (Beef: 10 Ring or Bar Muscle Ups) (Bison: 20 Bar or Ring MU)
3 Squat Clean Thrusters 95/65, 115/75, 135/95
400m (ADV: 800m Run)
3 Squat Clean Thrusters 95/65, 115/75, 135/95

SUNDAY
Every 5 minutes for 20 Minutes
Buy in: 403m Run or Row or 20/15 Cal Bike
AMRAP in time remaining:
5 Burpees
7 Situps/V-Ups/Hanging Knee Raises (ADV: T2B)
9 DB Snatch 45/25, 50/35 (Beef: KB Snatch) (Bison: Dual KB Snatch 44+/26+)

*Start where you left off, one total amrap score.

Have your say