CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 2/3/20

Wanted to try explaining insights today via video this week. I apologize if you hate my digital voice/experiment! Feel free to fast forward to each specific day for insights. I will try to keep dialing this in but do not mind if you all veto my decision in the comments lol!

MONDAY

A.)
EMOM for 16 Minutes
2 Squat Clean or Snatch
ADV: 1 @ 80-90%

B.)
Compare similar to
10/19/16
4/22/15
7/1/15

For Time: 8 minute cap
15 Lunges 95/65 (ADV: 115/75) (Beef: 135/95)
15 Pullups (ADV: 15 C2B or 6/4 Ring or 8/4 Bar Muscle Ups) (Beef: 15 Bar MU) (Bison: 15 Ring MU)
15 D-Ball/Sandball Over Shoulders or Power Cleans 95/65 (ADV: 115/75) (Beef: 135/95) (Bison: 165/115)

TUESDAY

A.)
For Quality
8-10 Minutes for Quality
3×6-8 Barbell or DB Strict Press

B.)
3 Rounds
403 Meter Run or Row
12 Shoulder to Overhead 95/65, 115/75, 135/95
6 Down Ups (ADV: 6 Burpees) (ADV+ 6 BFB) (Beef: 10 BFB)
12 Hanging Knee Raises or Situps (ADV: 7 T2B) (Beef: 12 T2B)
200 Meter Run or Row (ADV: 403m)
-Rest 2 minutes b/t rounds-

WEDNESDAY

A.)
Partner Appetizer
5 Minute Clock
Max Distance Farmer Carry 45/25, 50/35, 55+/35+

B.) Solo Main Course
Alternating EMOM for 20 Minutes
1 Minute Max DBall or SB Over Shoulders
1 Minute Max Goblet Squats 53/35 or Front Squats (95/65), (ADV: Overhead Squats 95/65)
1 Minute Max Calorie Any Machine
1 70m Sled Push, 2 Wall Walks, or Max Distance HS Walk
1 Minute Rest

THURSDAY

A.)
Front Squat or Deadlift
7-7-7-7
Ascending Sets

B.)
AMREP in 7 minutes
3 Alternating DB Snatch 45/25, 50/35, 70/40 (Barbell Option: Power Snatch 75/55)
10 Double Unders or 20 Single Unders or 70m Run (ADV: 15) (Beef: 20)
6
10 Double Unders or 20 Single Unders or 70m Run (ADV: 15) (Beef: 20)
9
10 Double Unders or 20 Single Unders or 70m Run (ADV: 15) (Beef: 20)
12
etc
Snatches go up, Jump/run stays the same.

FRIDAY
23 Minute Clock
Choose to do either A or B first, running clock.

A.)
AMRAP in 13 Minutes
3 Pull-ups (ADV: 5)
6 Pushups (ADV: 10 or 6/4 HSPU)
9 Russain KB Swings 53/35, 70/44

Beef: Nate
2 Muscle Ups
4 HSPU
8 KB Swings 70/44

B.)
Immediately @ 13:00,
13 Minute Max Distance Run or Any Machine

SATURDAY
Partner Saturday
18.1-ISH Split Up Work as Desired!

AMRAP in 20 minutes:
8 Hanging Knee Raises (ADV: Toes to Bar)
10 DB Clean and Jerks 45/25, 50/35
14/12 Cal Row

***@ Minute 10:00, both partners run 400m***

SUNDAY
ADV, flip workout.

3 Rounds
5 Hang Squat Cleans 95/65, 115/75, 135/95
12 Box Jump Overs (ADV: 15)
1 Rope Climb (ADV: 2)
—–
800m Run
—–
3 Rounds
15 Cal Row (ADV: 20)
15 Wall Balls (ADV: 20)

Beef:
60 Cal Row
60 Wall Balls
800m Run
50 BJO
5 Rope Climbs (Bison: 2 Short + 3 Regular)
20 Hang Squat Clean Thrusters 115# (Bison: 135#)

1 comment

  1. Nabil - February 4, 2020 2:07 pm

    I like the voice over WOD review!.. .. I put it on while making my breakfast this morning. Did you use an auto tune? Your voice sounded so tuneful and melodic! 🙂

    Reply

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