CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 2/24/20

MONDAY

A.)
Back Squat, Front Squat, OR Deadlift
2-2-2-2-2
(ADV: 1-1-1-1-1)

B.)
AMRAP in 11 minutes
8 Goblet Squats 53/35 or Front Squats 95/65 (ADV: 70/44 Goblet or 95/65 OHS)
10 Double Unders or 30 Singles (ADV: 15 DU)
1 Wall Walks (ADV: 1 Wall Walk with 2 Shoulder Taps)

Beef:
8 Dual DB Squats 50/35 or OHS 115/75
20 DU
5-15 ft HS Walk (Bison: 30 ft)

Rx’d @0:00: 20 Calories of choice
ADVBeef/Bison @6:00, 30 Calories of choice

TUESDAY

Compare 9/9/19
8 Rounds (ADV: 9 Rounds) (Beef: 10 Rounds)
200m Run OR Row
6 Burpees (ADV: Bar Facing Burpees)
3 Ground to Overhead 95/65, 115/75, 135/95, 165/115

WEDNESDAY

“Do You Even Cardio?”
Score 1: Max Distance Accumulated
Score 2: AMRAP

24 Minute Clock (4 Sets Total Alternating stations)
Station 1: 3 Minutes Max Distance Any Machine or outdoor run distance
Station 2: 3 Minutes AMRAP of:
7 Hanging Knee Raises or V-ups (ADV: T2B)
7 Wall Balls
7 DB Snatches 45/25, 50/35, 70/53 or KB 53/35

THURSDAY

A.) EMOM for 10 Minutes
2 Squat Clean/Snatch/CJ
ADV: 1 75-90%

B.)
21-15-9
Lunges 95/65 or 45/25 DB (ADV: 115/75 or 50/35 DB)
12-9-6 (ADV: 21-15-9)
Pull-Ups
*70m Farmer Carry after each set

Beef:
21-15-9
Lunges 135/95 or Mixed Rack (1 OH +1 Suitcase 50/35)
C2B
*70m Farmer Carry after each set

FRIDAY

3 Rounds
600m Run (ADV: 800m)
10 Deadlifts 155/105, 185/125, 225/155, 275/185
12/10 Pushups (ADV: 15/12 or 9/6 HSPU) (Beef: 15 HSPU)
14 Box Jumps Overs (ADV: 18) (Beef: 20)
-2 Minute Rest-

SATURDAY

AMRAP in 22 minutes
3 Burpee Pull-ups (ADV: C2B) (Beef: Burpee Bar Muscle Ups) (Bison: Burpee RMU)
6 Power Cleans 95/65, 115/75, 135/95
9 Wall Balls
12 DU or 30 Single Unders (ADV: 24) (Beef: 36)

One Person Runs or Rows 600m (ADV: 800m), while other AMRAPs, then switch.
One Person Runs or Rows 403m (ADV: 600m), with other AMRAPs, then switch,
One Person Runs or Rows 200m (ADV: 403m), while other AMRAPS, then switch.

****If time remaining and all cardio done, continue working on AMRAP together, one person working at a time until time expires.

SUNDAY

A.)
10 Minutes For Quality
2 Rep
– Push Press
– Push Jerk
– Split Jerk
– Bench Press

B.) ADV+Beef go in reverse order

AMRAP in 5
8 DBall or Sandbag Over Shoulder
70m Run

rest 2 minutes

AMRAP in 5
12 Air Squats (Beef: 15)
12 Situps or Hanging Knee Raises (Beef: 8 T2B)

rest 2 minutes

AMRAP in 5
7/5 Cal Bike (ADV: 10/8)
Shoulder to Overhead 95/65, ADV: 115/75) (Beef: Devils Press 45/25)

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