CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 5/18/20

MONDAY

A.)
Mini Barbara 5’s (Murph Preppers)
3 Sets of 5 Minute AMRAPs:
6 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20)
8/6 Push-Ups (ADV: 15) (Beef: 30)
10 Sit-Ups (ADV: 20) (Beef: 40)
12 Air Squats (ADV: 30) (Beef: 50)
2 Minutes Rest b/t rounds, start where you left off for one total score.
B.) 1 Minute after finishing part A,
– Max Odd Object OR Plank Hold
Strength Option
Back Squat, Front Squat, or Deadlift
4×5 Across
*Add 10-15lbs to last 2 weeks 7’s
TUESDAY 
EMOM for 18 Minutes
– Max Reps DB Snatches 45/25, 50/35 or Barbell Snatches 75/55
– Max Calorie Row, 15 yard shuttle, or 100m Run :10 out and in
– Max Lateral Line Jumps, Double Unders, Box Jumps, DB Step Ups,
***Every OTHER Round (3 minutes), buy in each movement with a :20 second hold of choice (Plank, Wall Sit, Hollow Hold, Handstand Hold).
WEDNESDAY
4 Rounds
5 Minute Clock
400m Run 1:00 out, 1:00 in or 500m Row
12 DB or Barbell Deadlifts (Super Light Stuff: go 15)
9 DB or Barbell Hang Power Cleans (Super Light Stuff: go 12)
6 DB or Barbell Shoulder To Overhead (Super Light Stuff: go 9)
Max Burpees in time remaining
*Rest 2 minute b/t sets.
DB’s 35-45/15-25 (ADV: 45-50/30-35)
Barbell: 75/55, 95/65, 115/75, 135/95

Strength Option
Oly Complex
A.) Every 90 Seconds for 15 Minutes
Chose one of the following
– 3 Position Power or Squat Cleans (Hip, Knee, Ground)
– 3 Position Power or Squat Snatch (Hip, Knee, Ground)
– 1 Clean + 2 Jerks x 2

THURSDAY

7 Rounds
7/5 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: C2B)
8 KB or DB Swings 53/35, 70/44, 70/53
9 KB or DB Goblet, or Dual Front Squats or Barbell FS 75/55, 95/65, 115/75

@ Any point during workout, perform ONE of the following before finishing
– Row 1600m (ADV: 2000m)
– Run 1 Mile or Roughly 4:00 out, 4:00 in (ADV: 1.5 Miles)
– Odd Object Carry 400-800 (weight dependent) 4:00 out, 4:00 in

FRIDAY

A.)
Skills/Accessory EMOM
Alt EMOM for 6 Minutes
– Bulgarian Squats
– DB Z-Press or Pike Pushups or Holds of choice
B.)
“Annie’s Deviled Egg”
3 Rounds
400m Run (1:00 out, 1:00 in)
10 Devils Press 30-50/15-35 (ADV: 12)Rest 2 Minutes
“Annie”
50-40-30-20-10
Double Unders or Single Unders or Lateral Jumps (Each Side)
Situps, Plank Knee Tucks, or Russian Twists
SATURDAY
20 Minute AMRAP
200m Row or Run (:30 out, :30 in)
6 DB Cleans 35-50/15-35 or Barbell Cleans 95/65, 115/75, 135/95
8e Plank Knee Tucks, V-Ups, Toes to bar or Pushups or HSPU
10 Wall Balls (ADV: 15) (Beef: 20) or Air Squats
50 Yard Odd Object/ Farmer Carry (roughly :20 out, :20 in)

SUNDAY

3 Rounds
800m Row or 600m Run (ADV: 1000m Row or 800m Run)
12 Box Jumps (ADV: 15)
12 DB Snatches, DB or Swings, or Thrusters
-Rest 2 minutes-
Weights
DB Snatches 45/25, 50/35,
Swings 53/35, 70/44, 70/53
DB Thrusters 35-50/15-35

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