CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 2/10/20

MONDAY

A.)
For Quality
Work Up to 2-Rep Push Press or Jerk

B.)
Rx’d
403 Meter Run
21 Russian Kettlebell Swings 53/35 (ADV: American 53/35 or Russian 70/44)
12 Pull-Ups (ADV: C2B)

Beef
“Roided Helen”
403m Meter Run
21 American Kettlebell Swings 70#
8/6 Bar Muscle Ups (Bison: 12 Bar Muscle Ups)

TUESDAY

A.)
EMOM for 14
Squat Clean or Snatch
ADV: 1 @ 75-90%
*Compare last week, 2 less minutes.B.)

Stress City Miracle “Thruster Version”
7 Minute Clock
Run or Row 400m
Max Goblet Squats 53/35 or Thrusters 75/55 ADV: 95/65 (Beef: 50/35 DB Thrusters) (Bison 53/35: KB Thrusters)
*****Before time expires: Run or Row 400mWEDNESDAY

A.) 10 Minute for Quality
DB or Barbell Bench or Ring Dips
3×8-10
DB or Barbell Row or Ring Rows
3×8-10B.)
AMRAP in 18 Minutes
3 Hanging Knee Raises (ADV: T2B)
3 Box Jumps Overs
3 DB Snatch 45/25, 50/35, 70/45 (Barbell: PS 75/55)
6
6
6
9
9
9
12
12
12
**Close-Out** then go back to 3’s

Close Out Each Round alternating b/t
250m Row
20 DU or 40 Singles (ADV: 40) (Beef: 80 Double Unders)
*Partner with someone and decide who does which close out first.

THURSDAY

AMRAP in 22 Minutes
5 Power Cleans 95/65, 115/75, 135/95, 155/105
5 Front Squats 115/75, 135/95, 155/105
5 Shoulder To Overheads 115/75, 135/95, 155/105

Rx’d+ADV: Accumulate 2000m of Running or Rowing at any point:
Beef: Buy in with 1.5 Mile Run

Non-Barbell or Squat Option:
BREEZE Endurance WOD

FRIDAY

A.)
Back Squat/Deadlifts
5-5-5-5-5
*Compare last week.
B.)
11 Minute Cap
Rx’d and ADV
5 Rounds for time
3 Deadlifts 155/105, 185/125
6 Down Ups (ADV: Burpees)
9 Wall BallsBeef and Bison
5 Rounds
9 Wall Balls
6 HSPU or BFB
3 Deadlift 225/155, (Bison: 275/185)

SATURDAY

Partner Saturday.
3 Rounds for time
25 Pull-ups (Beef: C2B or 12 Muscle Ups) (Bison: 15 Muscle Ups)
30 Alt DB Snatch 45/25 50/35 70/40
35 DB Lunges 45/25 50/35 70/40
40 Cal Row (Rxd Female Teams 30) (ADV: 40 M and F)

CASH out with:
400m Plate + DB Carry

SUNDAY

4 Sets
5 Minute Clock
403m run or Row
10 DBall/SB Cleans OR 10 Russian KB Swings 53/35, ADV: 12@ 70/44, 70/53
1 Rope Climb (Legless) or Sled Push or Farmer Carry
Max burpees in time remaining

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