1 round of:
2 laps of the quadrant Bear Crawl
10-20 Band Pull Aparts (blue band)
8-10 ea/arm Bottoms up Kneeling Kettlebell Press
2 laps of quadrant Double Kettlebell Overhead Walk
w/Empty Barbell for 3 rounds
5 Muscle Snatches from Starting Position
5 Overhead Squats
5 Sotts Press (PVC if necessary)
5 Snatch Drops from Toes
4×3 High Hang Snatch, increasing, use this as a warm up before squatting.
Back Squat: Work up to a heavy 18 RM. Try to match or beat your 16 RM from 11/12/15.
For time: 30 Strict Handstand Push ups
*Use Open Standards for each Handstand Push up.
Can’t remember if I did 68 or 73 for the high hang snatch…probably the latter, but I’m really not sure. Used 135# for the back squats and did 20 reps instead of 18(because I was told to). Finished the HSPUs in 2:07 and then did an extra 20 for practice.
2 k Row, rate change every 400 m +2 spm, starting at 12 spm
Frogger, 2 quadrant lengths
Duck Walk, 2 quadrant lengths
10 Dip Shrugs
10 Scap Pull ups
10 Band Pull Aparts
10 PVC Dislocates
10 seconds work/20 seconds rest:
1. Top of Pull up Hold
(Adv: Chest to Bar)
2. Top of Ring Support
3. L-Hang from Bar
4 rounds x 2 minutes = 8 minutes
30 seconds work/30 seconds rest for max reps:
1. Kettlebell Overhead Walking Lunges (16/12)
2. Box Jump Overs (24/20)
3. Handstand Walk (for distance)
4. Kettlebell Snatch, Right (24/16)
5. Kettlebell Snatch, Left (24/16)
6. Assault Bike for Calories
6 rounds x 6 minutes = 36 minutes
Skipped the warm up and did some partner wall-ball fun nonsense. All the rowers were taken, plus we had a big group so this way way more fun. :) Did c2b hold for the gymnastics part and used 14kg for the KB snatches.
For 40 minutes, every 2 minutes, perform: 1 Power Snatch + 1 Hang Power Snatch
Sets 1-5: <50% of 1 RM Power Snatch
Sets 6-10: 50-65%
Sets 11-15: 65-75%
Sets 16-20: 75-85%
Went from 53# ro 73# in the 40 minutes. Would have liked to go a little bit heavier but I have a hard time doing that if we can’t put the bar down between reps.
Thanksgiving Parter WOD!
15 minutes on the clock, teams of 4:
P1: Run 200m(pacer)
P2: Sumo DL high pull(53#)
P3: Row for cals
Dropped in to Crossfit Hamilton and had a great time! They were super nice and invited me back to workout on Friday.
15 jumping jacks
15 air squats
“Mary”: 20 min AMRAP
Heavy power clean – 5×2
Hollow Rock tabata
Another fun workout at CF Hamilton. Got through 11 rounds + the pistols during Mary and worked up to 108# during the power cleans.
A. 30 Muscle Ups for time (12 Minute Cap)
B. 12 Minute AMRAP Muscle Ups
C. Strict Pull ups and Dips or Muscle up Progression
Your coach will have a list of options you can work on that will address whatever you need to work on the most.
My hands were all torn up from Friday so I didn’t really do any drills….just warmed up and stretched a lot, then went with option 1 – 30 MUPs for time. 6:56. Probably could have gone faster but my hands were a wreck and I didn’t really have anyone to pace me.
SUNDAY – Rest day!
Accidentally went to the gym too many days in a row this week! This week will be slower though, so it all balances out.