The Weekly Preview 11.04.19

This is the last week of progressions on this 6-week cycle before having our retest week starting November 11th! Get ready for a fun challenging week that will be sure to set you up for some great performances on those benchmarks. And yes, this means we have one more week of that long aerobic progression where we are building up to 48 minutes of consistent work.

Monday: Weightlifting Monday

Weightlifting
EMOM x 10min
Hang Squat Snatch x 1 Rep increasing in load

Conditioning
10min AMRAP
5 Hang Squat Snatch at 95#/65#
10 Lateral Burpees over Bar
15 Wall Balls at 20#/14#

Tuesday: High Skill WOD Day

For Time:
100ft HS Walk Buy-In
——
500m Row
27 Russian KBS at 53#/35#
15 Strict Pull-Ups
400m Run
21 Russian KBS at 53#/35#
12 Strict Pull-Ups
300m Row
15 American KBS at 53#/35#
9 Ring Muscle-Ups
200m Run
9 American Swings at 53#/35#
6 Strict Ring Muscle-Ups
——
100ft HS Walk Cash-Out

Wednesday

Strength
Front Squat
Every 2min for 12min
1 Rep at 55×1 Tempo, then 3 Reps at 00X0 Tempo
*Starting at around 60% and increase load

Conditioning
Every 4min for 12min
6 DB SA Squat Clean Thrusters at 50#/35# (each side)
20/15 Cal Bike Sprint

Thursday: Aerobic Builder

Every 2min x 48 min
1. Row 30/24
2. Bike 34/26
3. Shuttle Run 800ft
4. D-Ball Carry 300ft

Friday: “Open WOD 20.5”

The movements that usually show up in the CrossFit Open that are yet to come up.
-Rowing
-Wall Balls
-Chest to Bar Pull-Ups
-Overhead Squats
-Muscle-Ups

Also a chipper has yet to come up and it also has never come up in the final workout of the Open. So, with the fact that this open has felt a little different than past opens, lets say that might just be the case.

For Time:
50 Cal Row
50 Wall Balls at 20#/14#
40 Chest to Bar Pull-Ups
40 Overhead Squats at 95#/65#
30 Ring Muscle-Ups

Saturday: Not a Partner WOD Day

Every 2min for 10min
10 Deadlift at 185#/125#
10 Box Jump Overs at 24”/20”
10 Toes to Bar

R: 5min

10min AMRAP
25ft Seal Walk Forward
25ft Seal Walk Backward
15 V-Ups
10sec Hollow Hold

Sunday

Odd Object Strength
DB Circus Clean and Press
Every 2min for 12min
3 Reps/Side
*Choose a Challenging Weight

Upper Body Strength
Bench Press
Every 2min for 12min
5 Reps at 21X1 Tempo
*1 count pause it at chest not on chest and working on creating tension in the posterior delt/midtrap before exploding off chest

Strength Burnout
For Time with an empty barbell
100 Z-Press
100 Barbell Bicep Curls

Leave a Reply

You must be logged in to post a comment.