CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 8/12/19

Monday
This will be the final week of DJ’s skill work progressions (week 6 of 6). Go ahead and pick an option that challenges you the most and see how far you’ve come. As for the WOD, this should be one of those 70-75% effort workouts. You definitely don’t want to go out too hot in rounds 1 and 2. Keep your efforts in the tank and leave just enough to really ramp it up on that 4th round!
 
A)
6:00 Skill Session
1) Anti-Rotation
2) Pulling
B)
4 Rounds
1:00 Max Cals any Machine
1:00 Max DB Snatches 45/25 (Alt 50/35) (Power Snatch 95/65)
1:00 Max Burpees (Lateral Facing DB Burpees) (Bar Facing Burpees)
1:00 70m Sled Push 25/0 (50/25) (75/50)
1:00 Rest
Tuesday
Essentially the same AMRAP just different buy-ins. No matter the case, the goal for this one is to stay consistent from AMRAP to AMRAP. In other words, there shouldn’t be much of a drop off from Part A to B. Pick a version where both the Wall Balls and KB Swings can be done unbroken. For the most part, reps are relatively low so that you can keep moving through the 9:00.
 
A)
9:00 AMRAP
Buy In: 500m Row
then in remaining time AMRAP…
8 Wall Balls (10) (12)
8 Russian KB Swings 53/35 (70/44) (American 70/53)
– rest 3:00 –
B)
9:00 AMRAP
Buy In: 403m Run
then in remaining time AMRAP…
8 Wall Balls (10) (12)
8 Russian KB Swings 53/35 (70/44) (American 70/53)
Wednesday
If you’re new to Clean & Jerks, I encourage you to go with the “doubles” option. In that way, you’ll be able to get more practice. If you’re REALLY NEW to the movement, it might be a good idea to just work on the clean and really dial that portion in. I understand that sometimes combining both movements at such an “early” training age can get very confusing! For those of you going with the “singles” option, I encourage you to begin your EMOM at 80%. The goal for you will be to accumulate some volume at a moderation to heavy load.
A)
Every 1:30 for 15:00
2 Clean & Jerks
Adv: 1 Clean & Jerk (start at 80%)
B)
7 Rounds
:30 Goblet Lunges 53/35 (Barbell Lunge 95/65) (Barbell Lunge 115/75)
:30 Double Unders
:30 Rest
Thursday
Reminder: this will be the last skill session of DJ’s 6-week progression. Similar to Monday, pick an option that challenges you the most and see how far you’ve come! Stay tuned for JB’s next 6-week cycle of skills. Should be a good one!
As for the main workout, pick an option for the Deadlifts that allows you to complete each set in NO MORE than 2 sets. Try and catch your breath on the box jump overs, then really try to move at a consistent pace for the runs. As for you rope climbs, throw them in the beginning if you’re newer to them. If you’ve been doing rope climbs well for awhile now, I encourage you to throw them in somewhere towards the end for a nice spicy challenge!
 
A)
6:00 Skill Session
1) Anti-Rotation
2) Handstand
 
B)
3 Rounds
603m Run (800m)
10 Deadlifts 155/105 (10 Deadlifts 185/135) (15 Deadlifts 185/135)
10 Box Jump Overs (12) (15)
*at some point complete 3 Rope Climbs (4) (3 Rope Climbs & 2 Short Rope Climbs)
Friday
Similar to a couple of weeks ago, go ahead and choose one of the strength options today. For the finisher, each round should take 1:00 – 1:30. This is a fast one, so hold on tight and get ready!
A)
Back Squat
5-5-5-5-5
*ascending
– or –
Overhead Squat
5-5-5-5-5
*ascending
B)
5 Rounds
10 Sit Ups -or- Hanging Knee Raises (7 Toes to Bar) (10 Toes to Bar) (12 Toes to Bar)
7 Goblet Squats 53/35 (7 Front Squats 95/65) (5 Squat Cleans 115/75) (5 Hang Squat Cleans 135/95)
Saturday
Tested this one out for all of you, and boy did the 20:00 fly by! The goal is to make it to the 12s and beyond, so really give your best effort for 20:00! The hardest part of the workout was the running, so when you get to the DB Snatches and Burpees try to go right into them and back out on the run. You all are more than capable of crushing this workout, in the end, it’s more of a mental challenge! Bring your best mental game strategies on this day for sure!
 
20:00 AMREP
21 DB Snatches 45/25 (Alt 50/35) (Power Snatch 75/55)
21 Burpees (Lateral Facing DB Burpees) (Bar Facing Burpees)
603m Run (800m)
18
18
403m (603m)
15
15
200m (403m)
12
12
70m (200m)
9
9
70m
6
6
70m
3
3
70m
*back to top
*score = total reps
**run = 1 rep
Sunday
 
A)
5 Rounds
1:00 Max Cals any Machine
1:00 Max Russian KB Swings 53/35 (Power Clean 95/65) (Power Clean 115/75)
– rest 2:00 –
B)
5 Rounds
1:00 Max Cals any Machine
1:00 Max Box Jumps
*Adv and Beef: start with part B

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