Sept. 15, 2014

Main – CrossFit

Week 11 End of Squat Cycle- Max day
Monday Back Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1

Back Squat (70%x5 80%x3 90%x1 95%x1 100+x1)

If you maxed on last cycle no need to do it again….just work up to a heavy rep for the day where you feel confident and strong.

Snatch (this is a FULL snatch- drop below 90)

If you mobility will not allow a full snatch then work your power snatch and do some extra mobility work as it is time to get low low low (-:

since we are still finding what you are capable of work these with good technique. You may go up in weight each set only if the set was solid. Drop all reps. We will start working off percentages soon but I want to get everyone comfortable with movement first.

Clean and Jerk (FULL CLEAN (-:)

same notes as used for snatch above. They do not need to be heavy- work skill of catching below 90.

Metcon (Time)

For Time:
21-15-9
Power Clean (135/95)
situps

12-9-6
Power Clean (155/105)
Toes to Bar

Metcon (AMRAP – Reps)

The WLC Fall 2014 Official Workout
This is for the crew who is doing the whole life challenge. We will tell you how it goes for the next 55 days and if we love it we will do another round in Jan. when the next event starts (-:

In 11 minutes:
Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees

Your score is the total number of reps you complete.

Notes:
- Don’t worry – this workout was not designed to actually be finished in under 11 minutes – just get as far as you can in the list and count all your reps as points.
- your choice in run distance must remain the same for both your prelim and the final inventory

For example:
1. I’m sure I can finish 1/2 mile run in under 6 minutes, so I choose this option.
2. Start the stopwatch and head out for the run. The faster I run, the more time will be left after I finish to score more points (reps), so I run fast.
3. I finish the run in 4:42… but don’t stop… I immediately start squatting. I get through the squats, sit ups, plank ups, lunges and I get to 20 bicycles before 11 minutes is up.
4. My score is the total number of reps… 30+30+30+40+20 = 150.
5. I write this score down and enter it into the WLC web site.

Sept. 11, 2014

Main – CrossFit

I posted the 9-11 tribute wod for today. Mod as needed and just do your best.

If you are competing this weekend then your work will be to do the warmup, the lifts but do not go above 70% and you wod will be:
3 rounds for work not all out effort:
jog or row 400m
10 fun jumps
5 pullups

Back Squat ( Back Squat Deload 65%x5 70%x5 75%x 5)

Metcon (Time)

A-head through jerk drills 3×3- very light weight- I will demo today.
B- chin ups 3×3

When you see an A B like above it means that you do A first then go do B next – the rest is usually the transition time and you do not have to rush these sets. It is a skill set so take time to do move correct. You can post what weight or mod that you do in the comment section- don’t post a time just a comment.

Power Snatch (%’s post highest set- drop all reps do not connect)

60%x2,70×2,80×2
warm these up a bit with just bar or around 50% so you are nice and warm for sets. This is light work today so drill technique

Power Clean and Jerk (%’s post highest set)

1+1 Power Clean + Jerk
60%x2,70×2,80×2
warm these up a bit with just bar or around 50% so you are nice and warm for sets. This is light work today so drill technique

Metcon (Time)

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

sept. 9, 2014

Main – CrossFit

Booties in Action ladies- time to start tapering off on heavy weight so you can KILL it at the comp this weekend. Do everything light for next 4 days- so today you can do the deadlifts but do not kill them- no max for 3 maybe just 3×3 at weight you did last week in 6×2. Today you can push hard on the wod but after today just do the work and movement in the wod but don’t go all out.

Deadlift (3×3 post highest set)

last week ended dead cycle today see what you highest set of 3 reps can be – do not do more than 3 sets though so plan it out wise. I want these good reps- no crazy rounding or bad form as that will not count (-:

Metcon (AMRAP – Reps)

if you have bar mu’s then see how many you can get in 3 mins
if you do not have that skill then choose either me ctb pull-ups or me pull-ups in 2 mins
note what you did in comments

Metcon (Time)

5 rounds – all at 95/65
3 Front sqauats
6 thrusters
9 burps
12 deads
finish wod with 1 400 meter run

9/9/14


Main – CrossFit

Clean and Jerk (6 attempts to get your best clean and jerk )

Metcon (AMRAP – Reps)

if you have bar mu’s then see how many you can get in 3 mins
if you do not have that skill then choose either me ctb pull-ups or me pull-ups in 2 mins
note what you did in comments

Metcon (Time)

5 rounds – all at 95/65
3 OHS
6 thrusters
9 burps
12 deads

Sept. 8, 2014

Main – CrossFit

Week10- END OF CYCLE FOR FS- MAX DAY
Monday Front Squat Max 70%x5 80%x3 90%x1 95%x1 100+%x1

Front Squat (see below-end of cycle day)

You do not have to test a max today- you can just work up to a solid heavy rep.

70%x5 80%x3 90%x1 95%x1 100+%x1

Clean and Jerk (go light and just work the movement)

When you see Clean and Jerk it means a full clean -not a power clean. Starting next Monday we will start a new cycle where we will have full clean and jerks and snatches on Monday and power snatches and power clean and jerks on Thurs.

Metcon (No Measure)

p bar l-sits cummulate 60-90 seconds total. If you are good at these then do 3 me sets and write max sets in below metcon notes

Metcon (Time)

every min on the min (alternate mins)

20 Mins

Even min. 6 Power Snatch (95/65)

Odd min. 10 Box Jumps (24/20)

try and go for 20 mins but if you are unable to complete work in the 1 min frame then mark time you ended or lower rep scheme and modify it.

9/6/14

Main – CrossFit

Pistols (3×6 mod as need do your best)

Squat Snatch (4×2 65-70% ish)

you may drop each rep but do 2 then rest a little and then 2 more and so on. If your mobility is not in for a full squat snatch then work a hang power snatch and open extra performance and log it there.

Metcon (Time)

3 Rounds

400m Run
12 ring dips
12 slam balls
12 slam ball over shoulder
12 kb swings

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