Week of 10/9
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/910/1010/1110/1210/1310/14
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StrengthStrengthSkillStrengthOlympic LiftingWOD
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Back Squat8 Minute EMOM250m Banded RowDeadliftSnatch Balance + OHSFrom CrossFit New England
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5 @ 70%, 75%, 80%, 85%, 90%Hang Snatch + Snatch3 Rounds4x4 @ 75%4x(1+2) @ 85% OHS Max"Adderall"
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Rest 1 minute500m Row0-10 Minutes
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Max Unbroken C&J with heaviest snatch- Damper 8WOD3 Position Snatch- Run 1 Mile
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WOD*Goal is heavier than last week400m Run400m Run- High Hang- In remaining time, AMRAP C&J 135/95
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100 Double UndersRest as needed.21 Pullups*- Hang10-13 Minutes Rest
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30 KBS 53/35WOD
Score is slowest round of row + run.
21 Thrusters 95/65- Ground13-20 Minute
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30 Goblet Squats3 Rounds400m RunStart at 75%. Increase.- Run 800m
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75 Double Unders20 PullupsWOD15 Pullups- In remaining time, AMRAP Snatch 115/80
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25 KBS10 HSPU12 Minute AMRAP15 Thrusters3 Position Clean & Jerk20-23 Minutes Rest
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25 Goblet Squats10 Ring Dips5 Burpee Box Jumps 24/20400m Run- High Hang23-27 Minutes
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50 Double Unders10 Pushups7 T2B9 Pullups- Hang- Run 400m
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20 KBS400m Run9 Alt DB Squat Snatch 50/359 Thrusters- Ground- In remaining time, AMRAP Thrusters 95/65
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20 Goblet Squats- Scale depth as necessary400m Run- Jerk
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25 Double UndersCashout- Focus on form*Advanced - C2B PullupsStart at 75%. Increase.
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15 KBS50 L-Foot Skips
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15 Goblet Squats50 R-Foot SkipsPause Back Squat
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- Scale to 3x Singles50 Skips4x3 @ 70% + 5
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x3
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OR
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WOD - From CFNE
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400 Meter Sled Push
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6 Rounds “The Chief” (155/105)
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200 Meter Sled Push
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4 Rounds “The Chief” (155/105)
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100 Meter Sled Push
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2 Rounds “The Chief” (155/105)
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