Crossfit Nation in Easton MD Workout of the Day September 19-25

He's back.  #superchuck  #chucking

He's back.  #superchuck  #chucking

Perform 1-3 E2MOM with a running clock.  

1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG

2. Overhead Squat
1 set of 10 Overhead Squats

3. Front Squat
5x5 Front Squat at 80% across

4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight or heavy
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

Bootcamp:  

EMOM 20 minutes:  Perform this complex: 2 deadlits,  1 clean and jerk, 1 back squat, 1 thruster or PP to the front rack,  1 front squat. 

10! Floor press, ring row.

 

more to follow tomorrow... I'm tired.  

TUESDAY

Baseline WOD

With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

WEDNESDAY

1.  Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%
 
2.  Snatch Pull
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest

Athletes who do not snatch may still do the pulls, omit the overhead snatch portion
 
3.  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike/row
55 HSPU

4.  Stamina Conditioning
EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 TTB

Bootcamp:  5x10 Deadlifts, E2MOM, then AMRAP with power cleans, ring rows, rowing, pushups  EMOM:  10:  5 Back Squats, 10 V ups

THURSDAY

Strength Conditioning
Complete 3 Rounds of
8 Single Leg Front Rack Step ups (8/side before switching )

15 kbs, ahap

Strength Accessory
Complete 3 Supersets of:
A. 10-15 Strict Dumbbell Shoulder Press
B. 20-30 Overhead Banded Tricep Extensions
* Rest 1-2 minutes between rounds.

Theraband Activation—see whiteboard

FRIDAY

1.  Front Squat
7x3 at 85%, across

2.  Power Clean
5x3 at 80% - No TnG

Helen

Bootcamp--no change

SATURDAY

2 minute squats, rest 2 minutes

2 minutes of situps, rest 2 minutes

Conditioning
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row

Bootcamp:  2 minute tests, then:  15-9-6 Push press, weighted step ups, 300m row  Accessory:  T band activation

SUNDAY

20 Minute AMRAP

Wobble Carry:  Hang Kettlbells on the barbells with bands.

Working in teams of 3 walk barbell to far rack

6 TGU

20 lateral skaters

10 Jumping Lunges