Friday, 10-24-14

I should be in for both sessions today.

0745 at the Fred:
Hit as much of the below as time allows. If you don’t know what your 1RM is for these, let’s talk about them.
A. Squats:  7×3 Back Squats, across

B. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

C. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

D. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

Lunch:
E. “Schlitz”
4 RFT
400m Run
4 Muscle Ups
40 Double-Unders
*Sub for the 40 Double-Unders is 80 Single Unders

Thursday, 10-23-14 – Recovery Day

No WOD for today…but that doesn’t mean do nothing. Come in, get a warm-up in, and get some good foam rolling/flossing/band stretching in to work out those kinks you’ve developed over the last few days. I’ll be in there at the regular times – 0745 and 1145, and will help you work through any trouble spots.

Remember, you either take the rest days that your body needs, or your body will eventually FORCE you to take an extended rest.

Wednesday, 10-22-14

I should be in for both sessions today.  See you there!

A. Squats
8×4 Back Squats, across

B. TEAM WOD
With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):
6 minutes of KB Farmer’s Carry, as heavy as possible, for max distance
6 minutes of Sled Drag, bodyweight, for max distance
6 minutes of Ski Erg, for max calories
6 minutes of Cleans, 155/105, for max reps
6 minutes of Rowing for max calories
6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps

Tuesday, 10-21-14

Should be there at the Fred for both morning and lunch sessions.

A.) 0745 – Snatch Work:
Work up to a heavy complex of 3 x Snatch Balance + 3 OHS

B.) 1145 – For Time:
1000m Row
40 Pullups
30 Thrusters (65/95)
20 Lateral Bar Burpees

Post Load for A and Time for B to comments

Monday, 10-20-14

Should be in for both the morning and lunch sessions. See y’all then.

0745 at The Fred:
A. Squats
6×6 Back Squats, across

1145 at The Fred:
B. AMRAP 8
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.**
**I recommend moving a rower down to the platform where you’ll be doing the cleans, for obvious reasons. (It’s about a :30 trip between the platforms and the rowers if you jog.)

C. For time
7-6-5-4-3-2-1 Muscle ups*
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20
*Scale for Muscle Ups is 2 pullups, 1 dip

Saturday, 10-18-14

Head on up to CrossFit Sanford and support Barbells for Boobs up there – always a great time at CrossFit Sanford.

Otherwise, do this:

A. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

B. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees

Enjoy!