WOD

Workout of the Day- Monday 9/24/2020

Workout of the Day- Monday 9/24/2020

Strength 

Sumo Deadlift: Build to 1RM in 10 sets. Rest 2:00
– Goal: have a plan in terms of how to progress. Don’t sacrifice
form for weight

Conditioning 

”BP Benchmark #4”
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal
rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)

EXTRA CREDIT:
Glute March x 5:00 max reps
Active Straight Leg Raises x 60s each

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WOD: GYM & VIRTUAL

WOD: GYM & VIRTUAL

Virtual:

Strength: 

5 sets with :30 rest after each movement

1a) DB Curl and Press x 10 reps each side

1 b) DB row x 10 each side 

METCON:

Then 10 minute AMRAP: 

5 burpees

10 DB hang squat clean (5/5)

Gym:

Strength:  

Your Next Lift 3 sets of 3 reps with 2:00 rest in between.  Shooting for about 80-85%.

Metcon

5 Rounds with Rest 2 minutes after each Round:

(Challenging weight, lunges will be most challenging, so base on that)

5 Hang Power Clean
10 Front rack Reverse Lunge
:30 second racked hold 

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WOD: Clean, Front Squat, Run, Row

WOD: Clean, Front Squat, Run, Row

Strength:

Your Next Lift.  3 sets of 5 at working weight.  Continue to add weight from previous cycle!

Metcon:

16 Min. AMRAP:
4 Squat Clean + Front Squat Complexes
8 Pendlay Rows
125m Run

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Monday’s WOD: Gym & Virtual

Monday’s WOD: Gym & Virtual

Gym

Strength:  Your Next Lift   3 sets of 5 reps

3-4 warm up sets, working your way up to your working weight.

Metcon:  Hero WOD “Donny”

21-15-9-9-15-21 reps, for time of:

Deadlift, 225/155 lbs

Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Virtual

Strength:

5 sets of 8 each side of:
1a) Tall Kneeling Tornado Press
1b) Single Arm Front Rack Squat Tempo (2,2,2)

Metcon:

12 AMRAP:
3 strict Burpees (full squat, kick back to plank, push up, kick back to full squat, big Jump)
6 Deadlift Jumps
9 Sit ups

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Saturday’s WOD

Saturday’s WOD

Gym

Strength:  Work up to 70% Cleans around 8 sets of 2.  Resting :90-2:00 between sets.

Metcon:

50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy

Virtual

Strength:  3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top:  10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set

Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats

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WOD: Virtual & Gym options

WOD: Virtual & Gym options

Gym

Strength:   Your Next Lift. 3 x 5

Metcon: 
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg

Virtual

Metcon:

16:00 EMOM:
2 Turkish Get Ups each arm
3 KB Windmills each arm
10 Weighted Sit Ups
20 Toe Taps to DB/ Switch Steps each leg

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Workout of the Day: Beirut Tribute WOD

Workout of the Day: Beirut Tribute WOD

The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the number of missing people.

If you’d like to help, please consider donating to the Lebanese Red Cross here.

The Beirut Tribute WOD was created by 9616 CrossFit as a way to honour the people who got killed and were injured during the devastating Beirut explosion last week.

The set of explosions on Tuesday August 4, which were preceded by a large fire at the Port of Beirut, killed at least 137 people and injured about 5,000 others.

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WOD

WOD

Strength:

Your Next Lift. 3 sets of 5 reps

Metcon:

20 minute emom: 

15 Barbell row- 95/65 
10 Russian twists 25/15 
15/12 pushups 
30s hollow hold

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WOD: Jerk Skill Work & “Jack”

WOD: Jerk Skill Work & “Jack”

Strength Skill Work:

Jerk: Split Or Push Jerk.   We are working from the ground, not the rack.  
Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it.  
8-10 sets of 3 reps.  Rest 2:00 between sets.  
This is not touch and go.  Skill work is done to refine movement patterns.

METCON:                     “Jack” 

20 Min AMRAP:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 24/16K

10 Box Jumps, 24/20 in

L3: 95/65; 20/12K; 20/12 in. 
L2:  85/55; 16/12K; 12/6 in. 

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WOD: In Gym & Virtual Options

WOD: In Gym & Virtual Options

GYM

Strength: Your Next Lift 3 sets of 5 at your working weight
**Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift.
***If you are on cycle 3, remember it is now time to Front Squat.

Metcon:
12 AMRAP:
10 burpees
25 Double Unders

Virtual

Strength:  5 Supersets with :30 rest in between each set/movement:
1a) Single Arm Rows x 10 each
1b) Glute Bridge Floor Press x 10 each

Metcon: 
20-15-10-5:
burpees
40-30-20-10:
sit ups

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