Crossfit Nation in Easton MD Workout of the Day October 3-9

Bragging rights Well earned!  Nice work, Steph!!!  She did this is in 3 months time with careful eating and dedication to her workouts.

Bragging rights Well earned!  Nice work, Steph!!!  She did this is in 3 months time with careful eating and dedication to her workouts.

Monday

Warm up :  200m row or run, Bear crawl, Samson Stretch (5 min) followed by Group Burgener Warm up.  Unless you are very new, use weight, not PVC.  This will finish your warm up (10 min)

Working on the clock, E2MOM (22 min) 1 and 2

1.  Snatch or clean*
A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

Boot Camp:  E2MOM for 22 minutes:  5x3 cleans, followed by 6x5 back squats Conditioning is the same, please perform a power clean in place of the snatch

 

Tuesday

1.  Conditioning

·      “Beef Jerky”

·      1 clean and jerk (135/95), 1 round Cindy. 

·      2 Clean and Jerk,  1 round Cindy,

·      Continue until you have completed 10 C+J and one final round of Cindy

 
2.  Stamina Conditioning
EMOMx12
Odd:  10 burpees

Even:  15 Wall Balls, 20/14

 

Wednesday

Warm up: see Monday

1.  Clean—if you did cleans on Monday, make these power cleans
A.  3 Squat Cleans at 60% 
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%
 
2.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
 
4.  Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row

Boot camp:  5 Front squats, 20 Kbs, 2 minute rest x 8Then Conditioning above. Use SU in place of DU or you may do 25 weighted step ups

 

Thursday

Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Strength Conditioning:

EMOM 20 1. 10 HSPU 2. 10 Sand bag step ups 3. 10 sandbag thrusters 4. Weighted plank for the minute

Friday

Warm up: Group Spealler,  Group Burgener-there’s a lot to do today!!!!

Note that A in each of 1 and 2 are programmed warm up to weight sets.  There is no need to add extra time warming up here, though you may add as extra lift or 2 at the lighter loads.  Lift every 90s for all lifts 1 and 2 with a running clock.  When building to heavy, you may go faster.  Heavy is NOT a MAX.  The lifting will take 30 minutes from start to finish. 

E90s x 15

1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
Reset Clock for E2MOM x 7

3.  Back Squat—use your phones. 
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%
 
4.  Condtioning (AMRAP time left)
10 CTB

5 cleans (135/95)

200m run

 

Saturday

Warm up:  Coach’s Choice

Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

 

Complete 5 of the following Complex with unlimted rest between rounds
5 Double KB Russian Swings
5 Double KB Front Squats
5 Double KB Push Jerks

 

Sunday

Buy in:

30 TGU Do not allow your shoulder to rotate inwards—thumb points back!

 

For time: 50 in out tire flips, 800 m run

Skill Conditioning:
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders