CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 9/9/19

Come by on Thursday at 8:15 to bid Braydan farewell as he heads to Cal Poly for college!

MONDAY
While part B has a lot of rounds, I’d like you to stay moving quickly throughout each of them. Choose a weight you can comfortably move and can easily transition to the next movement. Experienced ADV folks looking to do one more round is totally fine here as long as the weight on the GTO are manageable. Mix and matching all of the movements will be expected, so as a rough range of what I am looking for, shoot for 17-22 minutes. 

A.) 6 Minute Alternating EMOM Skill Session
-Ring Work
-KB Work

B.)
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

TUESDAY

A Sweat Shopper sent me this as a re-test we did in January. It has a solid balance of conditioning with gymnastics, and other bodyweight movements. Note the differences in buy in and cash outs with rowing. Because they are at different parts of the workout, treat them differently. Buy in’s will be a chill warm-up for the workout after, whereas the cash out will force you to pace to have just a little left in the tank to crush that last row. Scale the gymnastics to something you can do in less than 90 seconds.

Compare 1/3/19

Rx’d
50/40 Row Calories
— then —
3 Rounds
403m Run
7 Pull-ups
— then —
3 rounds
12 Dumbbell Snatches 45/25
10 Box Jump Overs

ADV/Beef/Bison
3 Rounds
403m Run
7 C2B or 4/2 Bar or Ring Muscle ups (Beef: 10 C2B or 8/6 Bar or Ring MU)
(Bison: 15 C2B or 10/8 Bar or Ring MU)
— then —
3 Round
12 Alternating Dumbbell Snatches 50/35, (Beef: 18 @50/35)
12 Box Jump Overs (Beef: 15)
— then —
50 Row Calories

Beef/Bison: Cash Out with 80/70 Cal Row

WEDNESDAY 

A.) Back Squat
4-4-4-4
Ascending

B.)
Rx’d
AMRAP in 7 Minutes:
6 Deadlifts 135/95
8/4 Pushups
15 DU or 30 Single unders or 70m Run

ADV:
6 Deadlifts185/125
10/6 Pushups or 6/4 HSPU
30 Double Unders

Beef:
6 Deadlifts 205/135
6 Strict HSPU
30 Double Unders

THURSDAY

Today is Braydan’s farewell! Braydan will be traveling to San Luis Obispo to start his undergraduate studies at Cal Poly. Come by to push him before he heads down! We are super proud of you Braydan, and going to miss your smile, contagious positive energy, and badass athleticism each day! I’ll miss training with you bro!

A.)EMOM for 12 minutes
2 Clean and Jerks or Snatches
ADV: 1 Across @75-85%

B.) “”Braydan’s Farewell Finisher”” + 8:15am Beatdown
Rx’d
500m/400m Row
20 Front Squats 95/65
403m Run
@some point: 1 Rope Climb

ADV:
403m Run
20 Thrusters 95/65
500m Row
@some point: 2 Rope Climb

Beef:
403m Run
30 Thrusters 95/55
500m Row
@some point: 2 Short Rope Climbs

Braydan Beef: Buy in with 50ft HS Walk + 3 Minute Post Workout Who’s Your Daddy Beatdown!!!!

FRIDAY

A.)
6 Minute Alternating EMOM Skill Session
-Ring Work
-KB Work

B.) Chunky Wood Work AMRAP

AMRAP in 21 minutes
12 Russian KB Swings 53/35 (ADV: 15@70/44) (Beef: 15 American 70/53#
12 Wall Balls (ADV: 15) (Beef: 20)
12 Situps or Hanging Knee Raises (ADV: 8 T2B) (Beef: 12 T2B)@ Some point:
2 Sled Pushes 90/45 135/90
2 70m Farmer Carries (ADV: 1 200m Farmer Carry)
25/20 Cal Row, Bike, Ski or Air Runner

SATURDAY
Rx’d & ADV
4 Rounds
403m Run
15 Double Unders or 30 Single unders (ADV: 30 DU)
7 Power Cleans 95/65 (ADV: 115/75)
3 Squat Cleans 95/65 (ADV: 115/75)

ADV+
Ascending Weights
95/65, 115/75, 135/95, 155/105

Beef
50 DU
Ascending Weights
115/75, 135/95, 155/105, 165/115

Bison
60 DU
Ascending Weights
135/95, 155/105, 165/115, 185/135

SUNDAY

A.)
Time Trial Options
1k or 2k Row or Ski
5k4k Assault Bike
1 Mile, 1.5 Mile, or (4x400m/1 min rest)Immediately at minute 15:00B.)
9 Minute Ascending AMREP
2 Pullups
2 Pushups
2 DB Walking Lunges 45/25 (ADV: 50/35) (Beef: Overhead 50/35)
4
4
4
6
8
10

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