WOD – Friday, 24/11/2017

WOD
[A] 5 rounds for time of:
30 Wall Balls, 20lbs (14lbs)
30 Kettlebell Swings, 24kg (16kg)

compare to 22/11/2014

[COMPETITION TRAINING]
[B] 3 rounds for time:
Row 1000m
Rest 60 secs

[D] For time:
50 Strict HSPU

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Thursday, 23/11/2017

WOD
[A] “CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Compare to 11/8/2017

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session. Here is a CrossFit Total Planning Sheet, please print it out and fill in your warmup and attempt numbers. You can also download a spreadsheet version.

[COMPETITION TRAINING]
[B] For time: Run 1600m Time Trial

[C] AMRAP 3 mins
Double KB Clean & Jerk, 2x24kg (2x16kg)

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Wednesday, 22/11/2017

WOD
[A] ‘The Ghost’
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

[COMPETITION TRAINING]
[B] AMRAP 7 mins
15m Handstand Walk
10 Alternating Pistols
5 Bar Muscle Ups

[C] Cover as much distance as possible in 5 mins:
Hand over hand sled pull 85kg (60kg)

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Tuesday, 21/11/2017

WOD
[A] Bench Press
5-5-5-5-5

[B] Bent Over Row
5-5-5-5-5

[C] Chest to Bar Pullups
5 x max

Superset the three exercises

[COMPETITION TRAINING]
[D] EMOM 10
Clean & Jerk x 1

[E] 1 min sprint for total cals:
Airbike

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Monday, 20/11/2017

WOD
[A]  “Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 60kg (40kg)

[COMPETITION TRAINING]
[B] EMOM 10 Snatch x 1

[C] Snatch Pulls to Toes 5-5-5 at 110% of best snatch from the EMOM

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Saturday, 18/11/2017

WOD
[A] 50-40-30-20-10 reps, for time of:
Kettlebell Swing, 24kg (16kg)
Double Under

For extra challenge, scale up to 32kg (24kg)

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Friday, 17/11/2017

WOD
[A] 21-15-9 Reps for time
Thruster, 42kg (30kg)
Burpee Box Jump Over 24″ (20″)

[COMPETITION TRAINING]
[B] EMOM 7 minutes
Bar Muscle Up 3-7 reps

Pick a rep scheme that you can hold for the 7 sets

[C] Tabata Ski Erg
8 x 20 work / 10 rest
For lowest cals

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD – Thursday, 16/11/2017

 

WOD
[A] Complete as many rounds as possible in 20 mins of:-
10 Dumbbell Split Snatch, 20kg (15kg)
15 Pushups
20 Toes to Bar

[COMPETITION TRAINING]
[B] For time:
3 x 800m Run
Rest 90 sec between each interval

[C] Each for time:
3 x 60m Prowler

Men use 40kg Women use 20kg
Rest 3 mins between efforts

Photo Credit: Wendy Swft

Photo Credit: Wendy Swft

WOD – Wednesday, 15/11/2017

WOD
[A]  5 rounds for load and reps:-
Deadlift, 7 reps (pick own load)
Muscleup, max reps

Rest as required between rounds. The 7 reps of deadlift must be performed unbroken to count.

[COMPETITION TRAINING]
[B] Push Jerk
1-1-1-1-1

[C] Weighted Pull-up
5-5-5-5-5

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Tuesday, 14/11/2017

WOD
[A] Snatch
2-2-2-2-2-2-2-2-2-2

[COMPETITION TRAINING]
[B] Farmers Carry
5 x 15m
For max load

[C] AMRAP 8mins:
Airbike for Cals
Every min perform 5 HSPU before continuing

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD - Monday, 13/11/2017

WOD
[A] On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 70kg (50kg)  clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do70kg (50kg) clean and jerk

[COMPETITION TRAINING]
[B] Front Squat
5-5-5

[C] For time:
50 Burpees with 6" reach

Photo Credit: Jay Clark

Photo Credit: Jay Clark

WOD - Saturday, 11/11/2017

WOD
[A] For time:
1000m Row
40 KB Swing 32kg (24kg)
20 Strict HSPU
30 KB Swing 32kg (24kg)
15 Strict HSPU
20 KB Swing 32kg (24kg)
10 Strict HSPU
800m Run

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift

WOD – Friday, 10/11/2017

 

WOD
[A] 3 rounds for time of:
5 Rope Climbs, 15ft
25 Ring Dips
50 Walking Lunges

Compare to 31/3/2015

[COMPETITION TRAINING]
[B] EMOM 10 mins
Clean x 2

[C] Bent over Rows
5-5-5-5-5

Photo Credit: Jay Clark

Photo Credit: Jay Clark