November 2018

Weightlifting Strength Re-Test, Week A

Conventional or Sumo Deadlift

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Be bold, go big!

Weightlifting Conditioning, Sprint Intervals

“Cinnamon Toast Crunch”

AMRAP 8, in teams of two:
11 bench presses with bar
11 sumo DL high pulls with KB

BP: SC=lite-medium (~50% 1RM), RX=95/65, RX+=135/95
SDHP: SC=lite-medium, RX=53/35, RX+=70/44

Gymnastics/Weightlifting Conditioning, Long-Duration

“CrossFit Open 13.1”

AMRAP 17:
40 burpees, 30 snatches (lite)
30 burpees, 30 snatches (med)
20 burpees, 30 snatches (heavy)
10 burpees, AMRAP snatches

Burpees: to overhead target if logistically feasible; otherwise, burpees are in place by the bar
Snatches: Load increases from very light (~30% of max or less) to heavy or very heavy.
RX Men: 75, 135, 165, 205
RX Women: 45, 75, 100, 120

Weightlifting Strength Re-Test, Week A

Push Press or Push Jerk

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week, we’ll have a 2nd opportunity to max.

Weightlifting Strength Re-Test, Week A

Back or Front Squat

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week, we’ll have a 2nd opportunity to max.

Gymnastics/Weightlifting Conditioning, Long-Duration

“Parallette Punisher”

AMRAP 22 (every 3rd min = rest),
In teams of 2, divided:

150 parallette hops
150 parallette shoot-thrus
150’ sled hamstring-walk

Required: 0:60 rest every 3rd min

P-hops: SC=parallette “down”, RX=parallette “up”, RX+=200x
P-shoots: SC/RX=150 reps, RX+=200 reps
Sled: SC=medium-difficult, RX=2/1 plates, RX+=2.5/1.5 plates

Monostructural Conditioning, Long-Duration Intervals

“The Long Hard Road outta Hell”

EMOM 26, alternating:

Evens: 0:10 Assault-bike sprint
+0:30 casual bike

Odds: 0:10 band ski-erg sprint
+0:30 casual band ski erg

No score today. RX=an intense but recovery-focused effort.

Gym Closed for Thanksgiving!

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“12 Days of Thankfulness 2.0”

1 set of 50 single-unders
2 muscle-ups
3 thrusters, heavy
4 burpee box jumps
5 handstand push-ups
6 pull-ups, C2B
7 kettlebell swings, American
8 single-arm kettlebell snatch
9 toes to bar
10 front-racked barbell lunges
11 ring dips
12 clean & jerks

Load, all barbell movements:
155/105 or something tough but doable for thruster, lunge, C&J.

Load, all KB movements: 70/44
Burpee box jump: 24”/20”

Gymnastics/Weightlifting Conditioning, Sprint Intervals

“Kristen J 2.0”

EMOM 18, AMRAP 25 seconds:

Min A: Burpees over box wall
Min B: Overhead squats
Min C: Pull-ups, strict

BOBW: SC=”Medium difficulty”, RX/RX+=2×24”/2×20”
OHS: SC=50% 1RM, RX=95/65, RX+=155/105
PU: SC=L1 (assisted), RX=L2 (unassisted), RX+=L-pull-ups