Workout of the Day

Wednesday/Thursday 161207/08 - Beginner

Strength
Back Squat 5×5, across (80% of the heaviest set on 11/31/16 and 12/1/16)
Romanian Deadlift 5×5, increasing (compare to 11/12/16)

Once the athlete finishes the back squat they will immediately move to the deadlift bar and will rest 2-3 minutes after the deadlifts are completed.

Gymnastics
Groups of 3, Follow the leader for 15 rounds of:
15 seconds L-Sit
10 seconds Rest/Transition

You rest will your teammates work. Scaling for L-sit will include a single leg extended or a tuck hold.

Click here for a preview of Friday’s All Levels classes.

Thursday 161208 - Competition

Warm up
Your choice then…

Tall Jerk 5×2 (light/technique)

Tall Clean + Front Squat + Jerk + Split Press 5x(1+1+1+3)

Strength
12 minute EMOM: Hang Clean + Front Squat + Jerk

Start at 50-65% max and increase weights as technique allows.

Every missed lift or press out incurs a penalty. Today you will take the clean from the hang (any position above the knees).

Conditioning
16 minute AMRAP:
15/12 Calorie Row
21 Unbroken Double Unders
Plate Push for 100 ft (90/45)
Dumbbell or Kettlebell Front Rack Carry for 100 ft (AHAP)

Click here for a preview of Friday’s Competition classes.

This Week's CrossFit Endurance WOD

In teams of two, complete the following for time:
600 Calories Row for Time

While one partner is rowing the other is completing:
200 Burpees
400 Double Unders

Each partner must row a minimum of 20 Calories before alternating. Athletes may break up Burpees and Double Unders as desired. For example: 20 sets of 10 Burpees and 40 Double Unders.

The workout ends when all Calories, Burpees and Double Unders have been completed. Both partners may work at the same time.

Time cap: 40 minutes

Olympic Weightlifting WODs Week of 12/4

OlyWOD
Sunday 12/4
12” Blocks, Clean Pull + Clean
5x(3+1)
12” Blocks, Clean
5×1

Wednesday 12/7 and Thursday 12/8
Front Squat + Jerk
5x(3+1)
Jerk Dip
4×3

Black Box Barbell
Sunday 12/4
Training at Murder of Crows in Brooklyn. Email Coach Brian for more details.

Monday 12/5
18” Blocks, Snatch
2×2 60%, 1×2 65%, 2×1 70%
[Displaced] Power Clean + Jerk
2x(2+2) 60%, 1x(2+2) 65%, 2x(1+1) 70%
Snatch High Pull from Bench
2×3 65%, 1×3 75%, 2×3 85%
Jerk
5×3 35kg/40kg

Tuesday 12/6
[Displaced] Clean + Jerk
1x(1+3) 60%, 1x(1+3) 65%, 1x(1+3) 70%, 4x(1+3) 75%
Clean Pull
2×3 80%, 1×3 90%, 2×3 100%
Back Squat
3×3 90% of Clean
Jerk
5×3 35kg/40kg

Wednesday 12/7
Snatch
2×2 60%, 2×2 70%, 1×2 75%, 1×2 80%, 2×1 85%, 1×5 65%
Snatch Pull
2×3 80%, 1×3 90%, 2×3 100%
Snatch Balance
2×3 2×2 1×1

Thursday 12/8
Clean + Jerk
1x(2+2) 60%, 1x(2+2) 70%, 1x(1+1) 75%, 1x(1+1) 80%, 3x(1+1) 85%
Clean Pull
2×3 80%, 1×3 90%, 2×3 100%
Back Squat
3×7 80-90% of Clean
Jerk
5×3 35kg/40kg