Week of November 14th 2016

Accessory work for this week.
For anyone that wants to do extra work. Don't have to do everything at once. You can do A one day and B next day. It will take about 10 minutes. Should be done before or after class or open gym time.

A) 5 to 10 sets of 6 GHD Sit Ups as fast as possible, rest as needed between sets https://youtu.be/1pbZ8mX2D1U

B) 3 sets of 10 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) 5 to 7 sets of 3 to 5 Archer Push-Ups https://www.youtube.com/watch?v=vDF7c_R3hic

D) 5 sets of 10 Barbell Biceps Curls, add weight each set if moving well, otherwise stay with the same weight.

 

Monday, November 14th 2016

A.
Teams of 2, with a running clock BOTH partners simultaneously complete:

1st minute:
1 Push Press 115/75lbs
1 Burpee

2nd Minute:
2 Push Presses 115/75lbs
2 Burpees

Add 1 push press and 1 burpee per minute until the FIRST PERSON can’t complete required work within a minute.

REST 10 MIN. AFTER LAST TEAM IS FINISHED

B.
8 Rounds for time
5 Squat Cleans 115/75lbs
10 Toes to bar
20/15 Cal. Assault Bike

Partners will alternate rounds.

 

Tuesday, November 15th 2016

 

A.
EMOM for 15 min.
2 Power Snatch - add weight every 2 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

 

B.
5 Rounds not for time
16  DB See-saw Shoulder Press
8 Single Arm DB Rows (8R + 8L)
8 Single Leg DB Deadlifts (8R + 8L)
rest as needed between exercises

 

Wednesday, November 16th 2016

A.
3 Rounds, each round for time
20 Thrusters 75/55lbs
20/15 Cal. Assault bike
20 Single Arm DB Snatch (alternate arms every 5 reps) 55/35lbs
20 Ring Rows

Rest 1:1

Switch order of exercises each round

 

B.
Accumulate 30 to 90 sec. Chin over the bar hold (overhand grip, add L-hold for extra challenge, underhand if can’t do overhand yet)

 

Olympic Weightlifting class:

A.
Work up to a heavy set of:
1 Snatch Deadlift + 1 Hang Snatch High Pull (above knees) + 1 Hang Squat Snatch (above knees) + 1 Hang Squat Snatch (below knees) + 1 Overhead Squat

B.
Work up to a heavy set of 3 Squat Snatch, then 2-3 sets of 3 at 80-85%

C.
Work up to a heavy set of 3 BTN Power Jerk, then 2-3 sets of 3 at 80-85%

D.
5 sets of 4 Snatch Deadlift @ 100+% of the part B

 

E.
Cool down - easy row or assault bike for 10 minutes

 

Thursday, November 17th 2016

 

A.
Work up to a heavy set of 8 Back Rack Walking Lunges

 

B.
AMRAP in 15 min.
10 Deadlifts 185/125lbs
10 Ring dips
30 Double Unders

 

Friday, November 18th 2016

A.
2 Rounds for total reps of:

Max. reps unbroken consecutive Wall Balls 20/14lbs

Max. reps unbroken Pull Ups

Max. reps unbroken consecutive touch and go Power Clean and Jerk 95/65lbs

Max. calories on Assault bike in 60 sec.

Max. reps unbroken KB Swings 28/20kg

Rest as needed between exercises

 

Saturday, November 19th 2016

 

A.
EMOM for 15 min.
2 Push Jerks - add weight every 2 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

 

B.
6 - 5 - 4 - 3 - 2
Single arm DB overhead Squat, each side, add weight each set

 

C.
5 - 4 - 3 - 2 - 1
Turkish get ups, each side, add weight each set

 

Sunday, November 20th 2016

 

A.

“McGhee”
AMRAP in 30 min.
5 Deadlifts 275/185lbs
13 Push Ups
9 Box Jumps 24/20”

https://www.crossfit.com/workout/2010/04/15#/comments

 

Olympic Weightlifting class:

A.
Work up to a heavy set of:
1 Power Clean + 1 Hang Squat Clean (above knees) + 1 Hang Squat Clean (below knees)

B.
Work up to a heavy set of 3 Squat Clean, then 2-3 sets of 3 at 80-85%

C.
Work up to a heavy set of 3 Split Jerk, then 2-3 sets of 3 at 80-85%

D.
Work up to a heavy set of 3 Back Squat, then 2-3 sets of 3 at 80-85%

E.
Cool down - easy row or assault bike for 10 minutes

 

Oleksiy Dakhno