Week of October 16th 2017

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2017 CHINOOK CROSSFIT OPEN WORKOUTS 

Monday, October 16th 2017

We are moving to next phase of the squat/shoulder press cycle this week. You will see 2x per week strength day. The goal of this would be to try to match the efforts or do better. 1RM testing are planned for the week of November 6th.

A.
Work up to a heavy set of 4 Back Squat, 7 total sets, rest 2 min.

B.
Work up to a heavy set of 4 Shoulder Press, 7 total sets, rest 2 min.

C.
Work up to a heavy set of 4 Weighted Strict Chin Up, 7 total sets, rest 90 sec.

Tuesday, October 17th 2017

RX:
A.
4 Rounds
10 Hang Power Snatch 115/75lbs
15 Wall balls 20/14lbs
30 Double Unders

REST 10 MIN.

B.
4 Rounds
8 Squat Clean 155/105lbs
10 C2B Pull Ups
12 Burpee Box Jumps 24/20”

Fitness:
A.
4 Rounds
10 Hang Power Snatch 75/55lbs
15 Wall balls 14/10lbs
15 Double Unders

REST 10 MIN.

B.
4 Rounds
8 Squat Clean 115/75lbs
10 Jumping C2B Pull Ups
12 Burpee Box Jumps 20/14”


Wednesday, October 18th, 2017

A.
Work up to a heavy set of
3 Hang Power Clean + 3 Jerks

B.
RX:
20 min. AMRAP
5 HSPU’s
10 Push Ups
15 No jump Burpees

Fitness:
20 min. AMRAP
5 Box HSPU’s to 1 Abmat
10 Box Push Ups 15/20”
15 No jump Burpees

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 3

B.
Every 15 sec. for 10 min. - 1 Squat Snatch 155/105lbs

REST 10 min.

C.
Every 15 sec. for 10 min. - 1 Power Clean and Jerk 175/125lbs

REST 10 min.

D.
Work up to a heavy set of 3 Clean Grip Deadlifts 275/185lbs

E.
Cool Down - 10 min. easy run, bike or row

 

Thursday, October 19th 2017

A.
Work up to a heavy set of 4 Back Squat, 7 total sets, rest 2 min.

B.
Work up to a heavy set of 4 Shoulder Press, 7 total sets, rest 2 min.

C.
Work up to a heavy set of 4 Weighted Strict Chin Up, 7 total sets, rest 90 sec.

 

Friday, October 20th 2017

A.
Work up to a heavy set of
2 Hang Power Snatch + 1 Hang Squat Snatch
*all reps from below knees

B.
Butterfly Pull Ups practice.
Advanced: EMOM for 10 min. 1-10 C2B Butterfly Pull Ups

C.
RX:
10 min. AMRAP
10 KB Swings 24/16kg
10 Over the Box Jumps 24/20” (can jump on top and do lateral style over the box jumps)

Fitness:
10 min. AMRAP
10 KB Swings 20/12kg
10 Over the Box Jumps 20/15” (can jump on top and do lateral style over the box jumps)

 

Saturday, October 21st 2017

2017 Chinook CrossFit Open

Sign up in Rhinofit

 

Sunday, October 22nd 2017

A.
RX:
7 Rounds
30/20 Cal. Bike or Row
5 Deadlifts 245/165lbs
15 Toes to bar

Fitness:
7 Rounds
30/20 Cal. Bike or Row
5 Deadlifts 155/105lbs
15 Knee ups
 

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 3

B.
Every 15 sec. for 10 min. - 1 Squat Cleans 185/135lbs

REST 10 min.

C.
Every 15 sec. for 10 min. - 1 Power Snatch 145/100lbs

REST 10 min.

D.
Work up to a heavy set of 3 Snatch Deadlift

E.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno