11-5-19 WOD

Tempo Deadlifts 3 x 3 @ 65-70% of 1RM *Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under

11-4-19 WOD

Tabata Chipper 100 Wall balls or DB snatch (depending on whether they squatted a lot in 20.4 and aren’t recovered) 50/35 50 Cal Row/Bike 50 Mountain Climbers (1 rep is each leg going up and back) 100 Double Unders Time Cap: 6 minutes per movement, 24 minutes total. At 3,2,1 Go!, start the 100 Wallballs.

CrossFit Open 20.4

30 box jumps, 24/20 15 clean and jerks, 95/65 30 box jumps, 24/20 15 clean and jerks, 135/85 30 box jumps, 24/20 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30 single-leg squats 5 clean and jerks, 315/205 Time cap: 20 minutes

Happy Halloween!

With a Partner 8 Minute AMRAP: 10 KHSPU or 10 DB shoulder press 10 Kettlebell Swings (70/53) Rest 5 Minutes 8 Minute AMRAP: 10 Burpees 1 Rope Climb *Do both of these AMRAPs with a partner. One person doing the ski while the other is doing 10 KBS and same thing with the rope climbs

10-30-19 WOD

Tempo Deadlift 3 x 5 @ 60% of 1RM *4 Seconds on the way down for each rep! This should NOT be heavy THEN Every 2 Minutes for 20 Minutes: 20 Air Squats 10/8 Calorie Row *This is 10 rounds total. It becomes an AMRAP if the clock catches you!

10-29-19 WOD

Bench Press (20 Minutes) 4 x 2 @ 85% of 1RM *All sets at the same weight. I recommend having a spotter for this. THEN 5 Rounds for Time: 25/20 Calorie Row 50’ Handstand Walk 7 Power Snatch (135/95#) Rest 1 Minute 22 Minute Time Cap *Stagger the start by 2 minutes if needed. The

10-28-19 WOD

10 Minute Alternating Minute EMOM: ODD: 2 Squat Clean Thrusters @ 80% of 1RM EVEN: 10 Chest to Bar Pull Ups *For the Squat Clean Thrusters, they should be done as 2 singles. Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets. Pick something

CrossFit Open 20.3

21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

10-24-19 WOD

20 Minute Alternating Minute EMOM: 15/12 Calorie Row 10 Burpees 30 DUBS – should be fully recovered from last week 5 Power Clean and Jerks (135/95#) *Rotate each round at the :45 second mark if you do not hit the 15 calories for the machines.

10-23-19 WOD

Strict Press 3 x 3 @ 75% of 1RM Push Press 3 x 3 @ 85% of 1RM Thruster *Do all of the strict press at the same weight and then add weight and do all of the push press at the same weight. This is your strength work for the day. THEN 12 Minute

Crossfit Edina