WOD

Dec

Friday December 21

December 20, 2018

We are going to jump right into technique work today at the top of each hour. If you want to stretch or row arrive a little early
Snatch technique work
0-1 Minutes 10 snatch grip high pulls
2-3 Minutes 10 Power position power snatches
3-4 minutes 8 hang position power snatches
4-5 Minutes 8 Power snatches from the shin-
The clock will continue to run. You have 20 minutes to work up to a heavy single power snatch.
Newer athletes we want you doing sets of 3 to 5 and drilling technique.

Have your bar ready for the workout by 25 after because that’s when we are starting. Every round is meant to be a sprint. You have 2 minutes of rest between rounds. Go all out every round.

Wod

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post number of snatches completed each round to comments.

Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 65 lb.
Women: 45 lb.

Dec

Thursday December 20th

December 19, 2018

Warm up- bike until 5 after no matter what time you get here.. early or late
We are going to get right into squatting so you have time to work up to your goal weight on back squats.
Warm Up
EVERYONE does
2 Rounds
15 Perfect wall squat with a 1 second hold
10 push ups.

Grab a bar and get to a rack. do at least 2 sets of of empty bar back squats. Slowly start building up to 80-85 percent of your 1 rep max. when you get there do
4 sets of 7
Your seventh rep of each set should feel extremely heavy.. close to a miss. this is meant to be heavy
New athletes we are going through 4 sets of 12 with an emphasis on technique

Wod
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell

Dec

Wednesday December 19th

December 18, 2018

Warm up-
5 minute row
Then 3 rounds
20 Pass Throughs
15 Overhead Sqaut thearpy squats against the rig

Strength-
3-3-3-3-3-3 Overhead squats
If you are experienced with this movement go heavy
5-5-5-5-5-5 If you are not experienced. Use this time to drill technique. LOW WEIGHT

Wod- **We want you to try for these overhead squats, even if its light weight. If you absolutely can not do them we will sub out front squats or back squats.

Nancy
5 rounds for time of:
400-meter run
15 overhead squats

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

Compare to 160729.

Related:
• CrossFit WOD 180605 Tips With Rory McKernan
• From the vault: “Nancy” WOD Demo
• From the vault: WOD 120603: “Nancy” Demo With Reebok CrossFit Velocity

Scaling
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.

Dec

Tuesday December 18th

December 17, 2018

Warm up- Start together at 5 after
8 minute Emom
Even minutes
6 burpees
Odd minutes 30 seconds bike

Grab a bar
0-2 Minutes 10 Front squats
2-4 Minutes 10 Power Position Power Cleans
4-6 Minutes 6 Hang position power cleans, pause in the catch then front squat
6-8 minutes 6 Hang position squat cleans

Strength

Hang squat clean 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 131214.

Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Wod-12 minutes
8 Dumbbell Thrusters
1 50m sled push
8 Toes to Bar (sub 10 knees raises or 15 sit ups

Dec

Monday December 17th

December 16, 2018

Warm up
3 Rounds
Run 200
20 Airsquats
10 Push ups

Review points of performance of a front squat
4×7 front squats, all working sets should be in the 80-85 percent of your max range.

Strength- Starting a short front squat cycle- Your weights for your working sets should be challenging EVERY TIME What is a working a weight? Its the weight you use after you completely warmed up and have slowly built up to that weight. An example.
4 sets of 7 front squat- If your goal is to do your 4 sets at 225 it might look something like
A few empty bar sets of 10, one set of 10 at 135, one set of 7 at 155, one set of 7 at 185, maybe another set of 3-4 at 205
THEN 4 SETS OF 7 AT 225.

Wod- *Its point 7 seven miles on the bike each round.. not 7 miles.

3 rounds for time of:
25 deadlifts
Bike .7

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Scaling
This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike.

Intermediate Option
3 rounds for time of:
25 deadlifts
Bike .7

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
20 deadlifts
Bike .7

Men: 95 lb.
Women: 65 lb.

Invite your friends

Friday December 21

Thursday December 20th

Wednesday December 19th

Tuesday December 18th

Monday December 17th