Tuesday


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Skill #1
Chinese planks

Skill
Review Stroke rate
Partner A Rows while partner B mobilizes
30seconds at each stroke rate
22/24/26/28/30/28/26/24/22

MetCon
For Time:
1500 m
Row Partner A can only row when Partner B is holding a front rack (135/95).
maximum of 250m before partners switch.

Monday


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Congratulations to our Fabulous competitors!

Warm Up
Row 1000m

Strength
Back Squat
5@75%
3@85%
MR@95%

MetCon
3 rounds for time of:
30 Double Unders
10 Weighted Box Step-ups, 25/15 lbs
20 AbMat Sit-ups 15
Thrusters, 75/55 lbs

Friday


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Warm Up
1000m Row

Strength
Deadlift
5@40%
5@50%
5@60%
3@70%
3@80%
MR@90%

MetCon

50 Double Unders
21 Ball Slam, 40 lbs
21 Hang Power Snatch, 75/55 lbs

50 Double Unders
15 Ball Slam, 40 lbs
15 Hang Power Snatch, 75/55 lbs

50 Double Unders
9 Ball Slam, 40 lbs
9 Hang Power Snatch, 75/55 lbs

Wednesday


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Row 1000 m

Shoulder Press

3 at 70%
3 at 80%
MR at 90%

WOD
21-15-9 reps, for time of:
Push Press, 115/73 lbs
Pull-up

Or
21Push Press
7 Muscle ups
15 Push Press
5 Muscle Ups
9 Push Press
3 Muscle ups

Friday


Skill
Clean High Pulls

WOD
5 Rounds
21 Kettlebell swings (75/55)
15 Slamballas (40/30)
9 Burpees
Rest one minute

Record splits. Goal is to keep @85% for rounds 1-3, 95% for Round 4, 100% for Round 5

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Wednesday


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Todays WOD brings us another benchmark Girl.
Think of Karen as a fast chipper. It is all about muscle endurance. Consider the max amount of  wallballs you can do without stopping, scale that number back to sets you can manage for the first 100 reps. Scale back a little further to finish out the final 50. Make a plan and stick to it as best you can.

Strength
Squat

Front Squat 3@40%
Front Squat 3@50%
Front Squat 3@60%

Back Squat 5@75%
Back Squat 3@85%
Back Squat MR@95%

WOD
“Karen”
150 Walball shots (20/14)

 

Monday


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Saturday Ingrid, Sarah, Erin W., Crystal, Joe and I (plus friends from CrossFit Maryland Heights) competed in the USAPL Rivers Edge Powerlifting Championships. Tomorrow I will post about that experience.

This weeks is 5/3/1 of our Wendler Cycle. The numbers taken from your max effort sets will be used to estimate your new 1RM. We’ll use your new numbers to work from during our next cycle. Please take these max rep attempts with the intention of becoming strong. You should be getting at least 5 reps or more. Plan to do work!

Strength/Skill

EMOM x 10
Snatch 2 reps

Increase weight with each set with perfect reps

Work on perfect postitioning. Beginners start from hang position

Mayra’s WOD
21 Overhead Squats (115/75 lbs)
50 Bar Hops
15 Thrusters (115/75 lbs)
50 Bar Hops
9 Ground to Overhead (115/75 lbs)
50 Bar Hops

9 minute time cap.
Scale so that the WOD is done under 9 minutes
Scale up to 135/95 to challenge yourself! (but still get it done under 9 minutes!)