11-27-19 WOD

Tempo Deadlifts 5-5-5+ *Do these at 65% of your 1RM Deadlift. Control the bar on the way down. 3-4 seconds on the way down. Don’t bounce the bar going into the next rep. THEN 5 Rounds for Time: 7 Power Snatch (155/105#) 7 Burpees 7 Muscle Ups *Pick a weight on the snatches so you

11-26-19 WOD

Front Squat 5 x 3 @ 70-75% of 1RM *Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight. THEN 3 Rounds for Time: 7 Squat Cleans (225/155#) <– heavy singles 30 Toes to bar 90 Double Unders

11-22-19 WOD

4 Rounds for Time: 600/500m Row Rest 1 Minute 20 Push Press (95/65#) 20 Pull Ups Rest 1 Minute *Plan for this to take 20-25 minutes ** Keep your row as a sprint and your push presses at an unbroken weight Cash Out: For Quality, Accumulate 150’ of Walking Lunges *Hold 2 Dumbbells or Kettlebells

11-21-19 WOD

Squat Clean 3-3-3 *Work up to a heavy set of 3 for the day. Drop the bar between each rep. If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position. THEN 5 rounds for time 10 Front

11-20-19 WOD

4 rounds for time 7 Double DB Thrusters 14 TTB 7 Double DB Snatch ** selecting weights where you can go unbroken. This should be a fast workout. (less than 15 min) THEN Bench Press 3 x 8 @ 70% of 1RM *Do 6-12 Strict Pull Ups after each set

11-19-19 WOD

Tempo Back Squats 4 x 2 @ 75% of 1RM *All sets at the same weight. 3-4 Seconds on the way down! Try not to bounce out of the bottom of your squat. THEN 5 Rounds for Time: 10 Deadlifts 15 Med ball cleans *Time Cap 15 Minutes. Pick a weight on the deadlifts where

11-18-19 WOD

7 Minute EMOM: 6 Power Snatch @ 60% of 1RM *60% of your best Power Snatch! These should be all touch and go. Should be challenging after 3-4 minutes. Work on technique and making the first and last rep look the same each set. Every 2 Minutes for 10 Minutes: 5 Muscle Ups 12/10 Cal

11-14-19 WOD

Thruster 5 Rep Max **The first can be a cluster. Think about transferring energy from the squat to the hip drive to the press. Most people fail their heavy thruster because they lean too far back in the “press” of the lift. Maintain your posture and push up and back over your head. THEN E2MOM

11-13-19 WOD

Tempo Back Squat 5-5-5 *3-4 Seconds on the way down. Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight. THEN 5 rounds 8 DBs power cleans 15 box jumps 20 KBS This workout is all about hip extension. All 3 movements here are somewhere complementary

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