No Yoga this weekend
WODS and Open Gym time — Schedule
Saturday Dec 4
40 Min Cap:
With a partner complete
150/120 cal
Then
4 Rounds:
20 power cleans (135/95)
30 TTB
Then
4 Rounds:
20 front squats
30 pull ups
Then
4 Rounds:
20 S2OH
30 alternating pistols
Then
150/120 cal
Sunday Dec 5
10 Rounds
15/12 cal
8 deadlifts (275/175)
10 box jump overs
Monday Dec 6
Bigger Fast Stronger Week 2
Back Squat 5×5 all sets at 70-75% of your 1RM
Metcon:
“Grace”
30 reps for time of:
• Clean & Jerk 135/95#
Tuesday Dec 7
Bigger Fast Stronger Week 2
Shoulder Press 5×5 all sets at 70-75% of your 1RM
Metcon:
With a partner, switch every 2 min for 20 Min
16 DB Snatch 50/35
Max Cals
From 20:00-26:00
Max pull ups (switch however you like)
Wednesday Dec 8
“HolleyMan”
Thirty rounds of:
•5 Wall ball shots, 20 pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep
This is one of the heavier CrossFit Benchmark WODs, not many people can clean 225/155# 30x and do 90 HSPU.
Here is a suggested scale but talk to the coach for further mods. We are shooting for around 30 min with a 40min cap.
30 Rounds
5 Wall Ball
5 Push Ups
1 Power Clean at 80% of your 1RM
Thursday Dec 9
Bigger Fast Stronger Week 2
Deadliftt 5×5 all sets at 70-75% of your 1RM
Metcon:
5 Rounds
30/24 Cal
15 OHS 95/65 (At least the 1st 2 sets should be unbroken)
Friday Dec 10
Bigger Fast Stronger Week 2
Bench Press 5×5 all sets at 70-75% of your 1RM
Metcon:
“Dt”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Scale to a weight that you could do the 1st round (all 27 reps) unbroken if you needed to but you don’t have to.
For most people it will make sense to do 11 deadlifts, take a quick break then 1 deadlift and 8 hang cleans.
Another quick break, 1 hang clean and then all 6 jerks.
