CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 7/13/20

Monday

The group will be split up for this one! But Wait! It’s ok if you still want to stay in the same group as your workout buddy. Before you decide which group to be in let me explain the situation. Group 1 will start on Part A so that they will be fresher for the barbell. That way, you’ll be able to put a little more effort and focus into the complex movement. Group 2 will start with the Time Trial. This group will be fatigued going into the barbell second. Choose Group 2 if you are able to maintain focus and adequate mechanics for Shoulder to Overheads under fatigue. Enjoy!

 

– 0:00 –

 

A)

9:00 AMRAP

15 Double Unders (25) (35)

7 Shoulder to Overheads 75/55 (95/65) (115/75)

 

– 12:00 –

 

B)

Time Trial:

1 Mile Run -or- 2000m Row -or- 75/55 Cal Bike

 

*RxD: A -> B

*Adv & Beefy: B -> A

 

 

Tuesday

Goal is to stay moving, not so much about the amount of load being moved. Not meant to be a blow out, but if that’s something you’re looking for go ahead and get together with your coach and figure out specific reps you can aim for each go around!

 

18:00 Alt EMOM

1) Max Cals any Machine

2) Max Air Squats

3) Max Single Arm DB Hang Clean & Jerk 45/25 (50/35) (50+/35+)

 

 

Wednesday

Shortening the rest for week 3. The goal is still to build as you feel comfortable, but taking into account the extra fatigue from the shorter rest. Part B is focusing on being explosive with the KB, then being able to control the midline under fatigue with the Plank. Feel free to ask your coach for different core exercises.

 

Week 3 Strength –

 

A)

Every 1:00 for 12:00

2 Squat Cleans

 

B)

Alt Tabata

8 Rounds

:20/:10

 

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

Plank

 

 

Thursday

You’ll use 1 DB for this workout (the DB Step Ups). Feel free to hold the DB in whichever way is most comfortable to you. If you’re thinking about scaling the pushups, feel free to grab a box and elevate your pushups first before going down your knees. I’m shooting for a time domain of 16:00 – 21:00 for today. Let’s do this!

 

4 Rounds

25/20 Cals any Machine

10 DB Step Ups 45/25 50/35 50+/35+

10 Deadlifts 135/95 185/135 225/155

10/7 Push Ups (12/9) (20)

200m Run

 

*1 DB for the Step Ups

 

 

Friday

Since this is the second week of Clean & Jerks, I’m staying with the 1:30 for one more week. Look for this to drop down to 1:00 next week, similar to the progression and concept for Wednesday’s strength.

 

Week 3 Strength –

 

A)

Every 1:30 for 15:00

2 Clean & Jerks

 

B)

7:00 AMREP

1 Thruster 45/35 75/55 95/65

1 Box Jump Over

2

2

3

3

4

4

5

5

6

6

7

7

etc…

 

 

Saturday

Front Squats should be a weight that you can do in 2 sets or unbroken. KB Swings should be a weight that can be done in 2 sets or unbroken as well. Double Unders should take no more than :45 -1:00. Shooting for the entire workout to take 15:00 – 21:00. This is a funky format, so I encourage you to focus on 1 movement at a time and try to pull yourself back from thinking too far ahead for this one.

 

3 Rounds

403m Run

10 Front Squats 75/55 95/65 (15 Front Squats 95/65)

200m Run (403m)

15 Russian KB Swings 53/35 (70/44) 20 (American 53/35)

15 Double Unders (35) (55)

 

 

Sunday

I wanted to include options for the folks that are interested or not necessarily interested in the barbell. For the Sled Push, if there are not enough or if you simply don’t want to Sled Push, then go ahead and carry any sort of challenging object.

 

20:00 AMRAP

10 DB Snatch 45/25 (12 Power Clean 95/65) (12 Power Snatch 95/65)

10 Box Jumps (12) (15)

70m Sled Push 25/15 35/25 45/35-or- Object Carry

 

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