WOD Preview Week 36, Coach Laura’s Week!

MONDAY, 9/8

Full Clean + Hang Clean

Spend no more than 20 minutes working up to a heavy (not maximal – the goal is NOT to reach failure) clean double for the day.

For time:
Row 30 Calories
30 Lateral Bar Burpees (lateral jump over the bar)
30 Hang (squat) Cleans, 135/95

TUESDAY, 9/9

Warmup should be 10-15 minutes of instruction on how to properly use the GHD for situps and hip extensions. 

CrossFit article on the Glute-Ham Developer Situp: http://library.crossfit.com/free/pdf/38_05_GluteHam_SU.pdf

Video for The Glute-Ham Developer by Josh Everett (EXCELLENT information – please watch the whole thing!): http://library.crossfit.com/free/video/CFJ_AF_L1_Lecture_GHD.mov
***For you non-Mac-users, here is the main page for the video where you can find links for iphone, flash, etc.: http://journal.crossfit.com/2011/10/everettlectureghd.tpl

———————-

Deadlift
75% x 5
85% x 3
95% x 1+

———————-

3 RFT (rounds for time)
200m Sprint
15 Situps (GHD for advanced athletes, AbMat for novices)
10 Heavy Russian Swings, 2pd/1.5pd

Rubicon Strength 6:30pm

  • Anderson Squats, test for 5rm as a newcomer, or
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • 5 x 5 heavy barbell step-ups, front rack bar position
  • 3 x Super Sets
    • 8 Stiff Leg Deads
    • 8 Halting Toes to Bar

WEDNESDAY, 9/10

Snatch Complex, 20 min
Power Snatch + Behind the Neck Snatch Grip Push Press + OHS

———————-

For time:
25 OHS, 65/45
25 Pullups
25 Thrusters (with their OHS bar)
25 Walking Lunge Steps (unweighted)
25 Hang Power Snatch (with their OHS bar)
25 HSPU

THURSDAY, 9/11

10 minutes to work up to a max height box jump

———————-

Squat
75% x 5
85% x 3
95% x 1+

———————-

8 Min AMRAP
8 Pistols, alternating
8 Shoulder Touches
8 Box Jumps, 24″/20″

FRIDAY, 9/12

Press
75% x 5
85% x 3
95% x 1+

———————-

For Time:
400m run buy in,
followed immediately by a 10 min AMRAP of:
1 deadlift (135/95)
1 hang power clean
1 push press
2 deadlifts
2 hpc
2 pp
…etc, etc.
immediately ending with a 400m run cash out

Score is both total time and number of rounds completed in the 10 min AMRAP.

 

Saturday 140906, Coach P.J.’s Week!

0800 School of Strength

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Close Grip Bench, 5 x 5
  • 50 Partner Med Ball Situps
  • 3 x max hold planks

0900 Weight a Minute!

First minute, attempt as many overhead KB lunges alternating legs. The next minute, attempt as many WBS as possible and so on. Keep a continuous count of repetitions for all rounds. You did 20 lunges, start at 21 for the WBS.

1 min KB OH lunges
1 min WBS 20/14
1 min HSPU
1 min Pistols
1 min rest

Friday 140905, Coach P.J.’s Week!

SQUAT

3@70
3@80
>3@90

CONDITIONING, “IZZY” x 3 rds 95/75
9 Deadlifts
7 PC
5 Backsquats
RUN 400m

Thursday 140904, Coach P.J.’s Week!

SNATCH
Find 2RM

CONDITIONING, FOR TIME

10 OHS, 10 WB
9 OHS, 9 WB
descending to 1 OHS, 1 WB

OHS 95/65
WB 20/14

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Barbell Rows, 3 x 8 , cadence 2-1-2
    • yes, pause at the top
  • Barbell Shrugs
    • 4 x 8

Wednesday 140903, Coach P.J.’s Week!

 

DEAD
3@70
3@80
>3@90

CONDITIONING, EMOM for 10 MIN
3 DL @ 70%
30 DU’s for remainder of minute. Doubles ONLY.

Tuesday 140902, Coach P.J.’s Week!

CLEANS
3 Position Clean, DE.

(High Hang, Knee, Floor) x 5

Hit every rep, no misses, >75%

CONDITIONING, 3 ROUNDS 135/95, for time.

5 Power Cleans
5 Front Squats
5 Jerks
5 Backsquats
400m run

Rubicon Strength 6:30pm

  • Anderson Squats, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • 5 x 20m KB Walking Lunges
  • 3 x Super Sets
    • 20 GHD Hip Extensions
    • 20 GHD Situps

Monday 140901, Labor Day!

“Atom’s Carry” AMRAP in 25 minutes

  • 200m  Carry—> 200m Run
  • 10 Burpees over Partner
    • Each team must carry three 55lb tools and one 25# tool.  you may switch the loads between teammates as many times as you like
    • Carry the load as a team out and back to cover 200m, run 200m. Don’t drop the tools!
    • When the whole team is back the team must complete 10 burpees where the jump is laterally over a team mate lying face down on the ground. Split this work into small, quick, easily manageable bites per team mate (hint one team mate may do less than 10, the others can pick up the remainder, you just must complete the total as a team)
    • “Everybody Fights, No body Quits.”

 

 

Food for Thought:

“In the final choice a soldier’s pack is not so heavy a burden as a prisoner’s chains.”
by Dwight D. Eisenhower

WOD Preview Week 36, Coach P.J.’s Week!

Monday 140901

PRESS
3@70
3@ 80
>3@90

10 x 2 Turkish GU

CONDITIONING, 10 MIN AMRAP, Score is total rounds completed + reps.

2 Push Press, 2 Box Jump
4 Push Presses, 4 Box Jumps
And so on…for 10 mins.

 

Tuesday 140902

CLEANS
3 Position Clean, DE.

(High Hang, Knee, Floor) x 5

Hit every rep, no misses, >75%

CONDITIONING, 3 ROUNDS 135/95, for time.

5 Power Cleans
5 Front Squats
5 Jerks
5 Backsquats
400m run

Rubicon Strength 6:30pm

  • Anderson Squats, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • 5 x 20m KB Walking Lunges
  • 3 x Super Sets
    • 20 GHD Hip Extensions
    • 20 GHD Situps

 

Wednesday 140903

DEAD
3@70
3@80
>3@90

CONDITIONING, EMOM for 10 MIN
3 DL @ 70%
30 DU’s for remainder of minute. Doubles ONLY.

 

 

Thursday 140904

SNATCH
Find 2RM

CONDITIONING, FOR TIME

10 OHS, 10 WB
9 OHS, 9 WB
descending to 1 OHS, 1 WB

OHS 95/65
WB 20/14

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Barbell Rows, 3 x 8 , cadence 2-1-2
    • yes, pause at the top
  • Barbell Shrugs
    • 4 x 8

 

Friday 140905

SQUAT

3@70
3@80
>3@90

CONDITIONING, “IZZY” x 3 rds 95/75
9 Deadlifts
7 PC
5 Backsquats
RUN 400m

SATURDAY

Weight a Minute!

First minute, attempt as many overhead KB lunges alternating legs. The next minute, attempt as many WBS as possible and so on. Keep a continuous count of repetitions for all rounds. You did 20 lunges, start at 21 for the WBS.

1 min KB OH lunges
1 min WBS 20/14
1 min HSPU
1 min Pistols
1 min rest

School of Strength

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Close Grip Bench, 5 x 5
  • 50 Partner Med Ball Situps
  • 3 x max hold planks

 

 

Friday 140829 , Coach Mike F.’s Week!

 

Strength – 15 minutes to find 3 rep max Power Snatch

3×5 Snatch Balance

Conditioning –
Amanda
9 -7 -5
Muscle up/Chest to Bar/Pull-ups/Ring Dips
Squat Snatch 135/115/95/75

 

Thursday 140828 , Coach Mike F.’s Week!

Strength
Deadlift
65% – 5
75% -5
85% >5

Conditioning
“The Ghost” – https://www.youtube.com/watch?v=XBgf3GKgV78&list=PLdWvFCOAvyr13Fcm_ryEU3_nGMYXmOyl1
6 Rounds for time
1 min – Row for Calories
1 min – Burpees
1 min – Double Unders
1 min rest

School of Strength 6:30

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Ring dips, 5 x 5
  • Close grip ez bar press, 5 x 5
  • 50 GHD situps, STRICT