Week of November 28th 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 (while everyone is doing warm up, do not disturb the class) or open gym time.

Same as last week. Try to go faster each set or heavier each set.

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 8 Barbell Biceps Curls, heavier than last week, add weight each set if moving well, otherwise stay with the same weight.

 

Monday, November 28th 2016

 

A.
EMOM for 42 min.

1st min. AMRAP 5 Pull Ups + 10 Push Ups + 15 Air Squats
2nd min. REST
3rd min. AMRAP 10 Hang Power Snatch 75/55lbs + 10 Burpees
4th min. REST
5th min. AMRAP Calories on Assault Bike
6th min. REST

Start each AMRAP where you left off.
Hit these AMRAPs hard, you have plenty of rest between the efforts.
Score: total number of calories and rounds + reps completed for each AMRAP

Movement options:
Pull Ups > Jumping Pull Ups
Push Ups > Push Ups with hands on elevated surface
Power Snatch > Adjust load

 

Tuesday, November 29th 2016

 

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

8 - 8 - 6 - 6 - 4 - 4 - 2 - 2

B.
5 Rounds not for time, try to go heavier than last week
12  DB See-saw Shoulder Press
6 Single Arm DB Rows (6R + 6L)
6 Single Leg DB Deadlifts (6R + 6L)

rest as needed between exercises

 

Wednesday, November 30th 2016

A.
1st minute:
1 Power Clean 115/75lbs
1 Push Jerk 115/75lbs

2nd Minute:
2 Power Clean 115/75lbs
2 Push Jerk 115/75lbs

Add 1 power clean and 1 push jerk minute until you can’t complete required work within a minute.

B.
4 Rounds for time
10 Deadlifts 225/155lbs
15 Ring Dips

Time cap 10 min.

 

Olympic Weightlifting class:
A.
Work up to a heavy set of:

5 sets (each set heavier than last week)
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 1 RM Squat Snatch

C.
Work up to a 1 RM BTN Power Jerk
 

D.
5 sets of 2 TnG Snatch Deadlift @ 100+% of the part B
 

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


 

Thursday, December 1st 2016

 

A.
EMOM for 12 min.
3 Squat Snatch, touch and go reps, add weight every 2 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B.
For time.
3 - 6 - 9 - 12 - 15 - 18 - 21
DB Hang Cluster (no squat) 35/25lbs
2x Double Unders

 

Friday, December 2nd 2016

A.
Every 2 min. 30 sec. for 10 rounds, each round for speed

(1) - 30 sec. Max. unbroken Thrusters 85/60lbs
(2) - 30 sec. Max. unbroken Pull Ups
(3) - 30 sec. Max Burpees to 6” target
(4) - 30 sec. Max. unbroken consecutive touch and go Power Clean and Jerk 95/65lbs
(5) - 30 sec. Max. Calories on Assault Bike

 

B. With the remaining time in class:
Build up to a heavy set of 5 Push Jerk, rest as needed

 

Saturday, December 3rd 2016

A.
4 Rounds
AMRAP in 2 min. of
10 Wall Balls 20/14lbs
10 DB Snatch (alternate arms every 5 reps) 55/35lbs

Rest 2 min.

AMRAP in 2 min. of
6 Push Jerks 135/95lbs
7 KB Swings 32/24kg
8 Box Jumps 24/20”

Rest 2 min.

Start each AMRAP where you left off.
Hit these AMRAPs hard, you have plenty of rest between the efforts.
Score: total number of rounds + reps completed for each AMRAP

 

Sunday, December 4th 2016

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts 315/205lbs
10 Handstand push-ups

https://www.crossfit.com/workout/2012/02/25#/comments

 

Olympic Weightlifting class:


A.
Work up to a heavy set of:

5 sets
3 Power Clean + 1 Hang Squat Clean (above knees) + 1 Hang Squat Clean (below knees)


B.
Work up to 1 RM Squat Clean


C.
Work up to 1 RM Split Jerk


D.
Work up to 1 RM Back Squat


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

Oleksiy Dakhno