8 am endurance. Last chance to practice for the 3rd annual Bill Sheehan Turkey Sandwich 5k on Thanksgiving morning
Run
3×1 mile. Rest is equal to the time it took you to run. Push the pace
9am Mobility
10 am Partner Wod.
40 Minute time cap
100 Cal row buy in
Then chipper of
150 Wall Balls
90 Snatches 95/65
150 Slam Balls
90 Cleans, 135/95
150 Burpees
90 Deadlifts 185/135
150 Bike Cals
Can you finish???
Warm up
3 rounds
5 pull ups
10 push ups
15 squats
20 walking lunges
Snatch EMOM
0-1 Minute 10 power position power snatch
1-2 Minute 10 Hang position power snatch
2-3 Minute 8 from the shin with OHS
3-4 Minutes 6 full snatches, you can add weight at this point if you want
Then 10 Minutes EMOM of
3 touch and go snatches, try to add weight as you are going
WOD
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up
Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.
Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans
Men: 65 lb.
Women: 45 lb.
You guessed it! Session 10 of squats and milk.. This is where it becomes a mind game. This is where everyone thought they were going to start missing last time. A majority of you did not miss last time, a majority made it to the end. Your mind can be your best friend or your worst enemy.
5 Minutes row
30 Air squats with 2 second hold, against the wall
Grab and empty bar
2 sets of 10 empty bar back squats
2 or 3 sets building to your 20 rep weight.
put your 20 rep weight on and go, no stalling, 15 minutes to finish, The Keebler elves aren’t going to lift the bar for you.
Wod-
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scroll for scaling options.
Post time and load to comments.
Compare to 170101.
Related:
• CrossFit WOD 180507 Tips With Rory McKernan
• The Dumbbell Thruster
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
Warm up-
800m Run
40 Pass throughs
90 seconds each arm in a band
Accumulate 1 minute of hanging from the bar
Review Points of performance of the push press
Complete 25 reps of the push press with and empty bar!
Push press 3-3-3-3-3-3-3 reps
Scroll for scaling options.
Post loads to comments.
Compare to 151018.
Related:
• CrossFit WOD 180506 Tips With Rory McKernan
• Points of Performance in the Push Press
Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Wod-
30 Minute Amrap of Heaven
10 Push Press 115/80
15 Pull Ups
20 Burpees over your bar
Run 400m
Does this look familiar? We did this exactly a week ago. exact same workout. Were you on the struggle bus last time? Do you need to rest a little more before you jump back on your rower so you can hit your times? We’re you struggling with DU? Plan you attack on this workout!
Warm Up
3 Rounds 10 cal row
20 Double unders or attempts
Grab a bar-
Quick review of the clean
0-1 Minute 10 power position power cleans
1-2 Minutes 10 Hang Position power clean
2-3 Minutes 10 from the shin power cleans
Strength-
Take 5 Minutes to build up to your working weight for the following strength piece
5 sets of 7 touch and go power cleans. No misses. use the same heavy weight for all 5 sets.
Wod-
5 rounds for time of: (we will put limits on max attempts if you are struggling)
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise. W
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.
Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders
If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders
If the row takes longer than 55 seconds, redo it before moving back to the other exercise.