CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review – 12/21/20

Monday

 

20:00 AMRAP

Cals Any Machine

Deadlifts 95/65 115/75 135/95

Sit Ups (Toes to Bar)

Box Jumps

Air Squats

Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups)

 

RxD: 20 Reps/Movement

Adv: 30 Reps/Movement

Beef: 40 Reps/Movement

Bison: 50 Reps/Movement

 

Coaching Notes:

– Chipper = Take breaks as needed to keep your muscle fatigue and heart rate down

– Goal is to maintain an effort of about 70 – 75% until the last 2 minutes or so

 

 

Tuesday

 

7 Rounds

:30 Double Unders

:30 Burpees

:30 Rest

 

– rest 2:00 –

 

7 Rounds

8 Russian KB Swings 53/35 (10 Russian KB Swings 70/44) (10 American KB Swings 70/53)

200m Run

 

Coaching Notes:

– Single Unders instead of Double Unders if needed

 

 

Wednesday

 

A)

Every 1:00 for 12:00

1 Power Clean + 1 Squat Clean

 

Adv: 2 TnG Squat Cleans

 

B)

21-15-9

Thrusters 45/55 75/55 95/65

Cals any Machine

 

Coaching Notes:

– The ADV option is geared more towards conditioning

– As usual, Snatching is always an option

– Please set the bar down gentle if doing Thrusters at 45/25

 

 

Thursday

 

A1)

Back Squat

5-5-5-5-5

*Compare to 12/11/20

 

A2)

Pulling Accessory (Pick 1):

3 – 4 sets

 

10 – 15 Single Arm DB Row

10 – 15 Barbell or DB Bent Over Row

15 – 20 Ring Rows

5 – 10 Strict Pull Ups (Weighted)

:30 Chin Over Bar Hold

 

B)

Every 2:00 for 12:00

1:30 Max Effort Any Machine

*Run Option: 200m (403m)

 

Coaching Notes:

– Pick 1 of the Pulling Accessory Movements to do along with your Back Squats

– Compare how today’s squat session felt to Friday’s squat sesh

 

 

Friday

 

Merry Christmas

 

 

Saturday

 

No Class

 

 

Sunday

 

A)

5:00 AMRAP

20 Power Cleans 95/65 115/75 135/95

30 Air Squats (Alt Pistols)

 

– rest 3:00 –

 

B)

5:00 AMRAP

5 Front Squats 95/65 115/75 135/95

30 Cals any Machine

 

– rest 3:00 –

 

C)

5:00 AMRAP

20 Deadlifts 95/65 115/75 135/95

30 Burpees

 

Coaching Notes:

– Your goal will be to manage your muscle fatigue in a short time domain

– Stay mechanically sound and you’ll be able to hold off the muscle burn!

 

1 comment

  1. Nabil - December 21, 2020 10:01 am

    Dang! Marko you went old school with these photos! Mel is the only one that hasn’t aged!

    Reply

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