SWOD Friday 10.18.2019

Accessory Work:

A. 5 sets of:
300m row @ Moderate Pace
– Rest 30 seconds –
400m row @ Fast Pace
– Rest 30 seconds –
300m row @ Moderate Pace
– Rest 90 seconds b/t sets –

B. 3 sets of:
Seated DB Shoulder Press x 10-12 Alt reps
– Rest 30 seconds –
Banded 3D Pull Aparts x 10-15 reps
– Rest 30 seconds –
Ring Mnt Climbers x 20 Alt reps
– Rest 60 seconds –

SWOD Thursday 10.17.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Tall Squat Clean (No Dip) x 3 reps
*Build to 55-60% of your 1RM Clean

A2. Every 90 seconds x 4 sets
Hang (ATK) Squat Clean x 2 reps
*Build to 70-75% of your 1RM Clean

A3. Every 90 seconds x 4 sets
TEMPO Front Squat x 1 rep @ 5311
*Build to 85-90% of your 1RM Clean

B. EMOM x 10 minutes
Min 1: Man Maker x Max Reps (50/35)
Min 2: Rest

SWOD Friday 10.11.2019

** Long Weekend Gym Hours **
Friday: Regular Class Times
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Accessory Work:

A. EMOM x 15 minutes
Min 1: KB Deadlifts x 20 reps (32/24kg)
Min 2: DB Box Step Overs x 10 reps (50/35) @ 24/20″
Min 3: Assault Bike x 15/10 Cals

B. 3 sets of:
20 Hollow Rocks
– Rest 30 seconds –
20 Med Ball V-Ups
– Rest 30 seconds –
20 Alt V-Ups
– Rest 90 seconds –

SWOD Thursday 10.10.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Tall Squat Clean (No Dip) x 3 reps
*Build to 50-55% of your 1RM Clean

A2. Every 90 seconds x 4 sets
Hang (ATK) Squat Clean x 2 reps
*Build to 65-70% of your 1RM Clean

A3. Every 90 seconds x 4 sets
TEMPO Front Squat x 1 rep @ 5311
*Build to 80-85% of your 1RM Clean

B. EMOM x 16 minutes
Min 1: Rope Climb x 2-3 reps
Min 2: Bike x 45 seconds @ Moderate Pace

SWOD Tuesday 10.08.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Drop Snatch (No Dip) x 1 rep
*Build to 50-55% of your 1RM Snatch

A2. Every 90 seconds x 4 sets
Snatch Balance x 1 rep
*Build to 65-70% of your 1RM Snatch

A3. Every 90 seconds x 4 sets
OH Squat x 1 rep
*Build to 80-85% of your 1RM Snatch

B. EMOM x 16 minutes
Min 1: HSPU x 30s Max reps
Min 2: Row x 45 seconds @ Moderate Pace

SWOD Thursday 10.03.2019

Accessory Work:

A. 4 sets of:
1000m row @ Moderate Pace
200m row @ Eazy Pace
500m row @ Faster Pace
200m row @ Eazy Pace
250m row @ Sprint Pace
– Rest 3 minutes b/t sets –

B. EMOM x 16 minutes
Min 1: 5 Burpee DB Box Step Overs (50/35) @ 24/20”
Min 2: 15 Push Ups + 50 Dbl-Unders
Min 3: 5 DB Power Cleans + 10 DB Front Squats
Min 4: Rest
*Each round add 1 rep to the Burpee DB Box Step Overs & 1 rep to the DB Power Cleans

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