Crossfit 852

WOD 19OCT2017

Fitness
A: 6 sets of,
4 Weighted Strict Pull Up
Then,
1 set of Max Effort Strict Pull Up @ Body Weight

B: For time,
50/35 Cal Row
40 KB Swing (24/16)
30 Burpee Box Jump Over (24/20″)
20 KB Single Arm Thrusters (24/16), 10/side


Performance
A: 6 sets of,
4 Weighted Strict Chest To Bar
1 set of Max Effort strict Chest To Bar Pull-up @ Body Weight

B: For time,
50/35 Cal Row
40 KB Swing (28/20)
30 Burpee Box Jump Over (24/20″)
20 KB Single Arm Thrusters (28/20), 10/side


Coach
AM – Daniel
PM – Edmund


October Focus
De-load Week
Fixing Imbalance
Medium Volume for Advanced Gymnastics Movement
Max Out on Squats, Clean+Jerk, Press
New Strength Cycle(s)

WOD 17OCT2017

A: 5-4-3-2-ME progressive sets of,
Push Press
5s @ 70%
4s @ 75%
3s @ ~85%
2s @ ~90%
Max Effort @ 75% (4-10reps)


Fitness
B: 2 sets of 4 min AMRAP,
6 Clean & Jerk (95/65)
6 Chest To Bar Pullup
-Rest 4 min b/t set


Performance
B: 2 sets of 4 min AMRAP,
6 Clean & Jerk (115/75)
3 Bar Muscle Up
-Rest 4 min b/t set


Coach
AM – Edmund
PM – Daniel


October Focus
De-load Week
Fixing Imbalance
Medium Volume for Advanced Gymnastics Movement
Max Out on Squats, Clean+Jerk, Press
New Strength Cycle(s)

WOD 18OCT2017

Fitness
E5MOM for 25 min,
25 Wall Balls (20/14)
12 Deadlifts (185/135)
10 Handstand Pushup


Performance
E5MOM for 25 min,
30 Wall Balls (20/14)
12 Deadlifts (225/155)
10 Deficit HSPU (45/25# plates)


Coach
AM – Edmund + Sophie
PM – Daniel


October Focus
De-load Week
Fixing Imbalance
Medium Volume for Advanced Gymnastics Movement
Max Out on Squats, Clean+Jerk, Press
New Strength Cycle(s)

WOD 16OCT2017

A: 4 sets of,
8 Back Squat @ ~65%-70% of 1RM


Fitness
B: 4 Rounds for time,
60 Double Unders
15 Overhead Squats (95/65)


Performance
B: 4 rounds for time,
60 Double Unders
15 Unbroken Overhead Squat (95/65)


Coach
AM – Angus
PM – Daniel + Sophie


October Focus
De-load Week
Fixing Imbalance
Medium Volume for Advanced Gymnastics Movement
Max Out on Squats, Clean+Jerk, Press
New Strength Cycle

WOD 15OCT2017

A: 4 sets of ,
Single Leg Romanian Deadlifts, 10-12 reps per side
*can be progressive

B: For time,
10 Double KB Strict Press (24/16kg)
15 Burpees To Target
15 Pull Ups
15 Double KB Push Press (24/16kg)
15 Burpess To Target
15 Pull Up
20 Double KB Push Jerk (24/16kg)
15 Burpees To Target
15 Pull Ups
*cap @ 15 min


Coach
Daniel + Angus


October Focus

  • De-load Week (done)
  • Fixing Imbalance
  • Medium Volume for Advanced Gymnastics Movement
  • Max Out on Squats, Clean+Jerk, Press
  • New Strength Cycle(s)

WOD 14OCT2017

A. For Time
2K Row


Fitness
B: For time,
21-15-9
Power Snatch
Ring Dips
*scale reps of ring dips if necessary


Performance
B: For time,
21-15-9
Power Snatch (95/65)
Ring Muscle Up to Ring Dip


Coach
Edmund + Sophie


October Focus

  • De-load Week (done)
  • Fixing Imbalance
  • Medium Volume for Advanced Gymnastics Movement
  • Max Out on Squats, Clean+Jerk, Press
  • New Strength Cycle(s)

WOD 13OCT2017

A: Build to a 1RM in 8 sets,
Clean & Jerk
*70,75,80,85,92,97,102,105%

B: 5-5-5-5-5
Push Jerks @ 55-60% of part A

C: 7-7-7-7
Chin Ups


Coach
AM – Daniel
PM – Edmund + Sophie


October Focus

  • De-load Week (done)
  • Fixing Imbalance
  • Medium Volume for Advanced Gymnastics Movement
  • Max Out on Squats, Clean+Jerk, Press
  • New Strength Cycle(s)
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