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CrossFit Week of WODS 2.17.20

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Monday 2.17.20

“Mahomes to Kelce”

22 minute AMRAP: (Partner WOD)

Buy-In: 2,000/1,800m Row

20 Power Cleans F(95/65) P(135/95) S(155/105)

30 Burpee Box Jumps F(Burpee Step-ups)

20 Power Cleans  F(115/75) P(155/105) S(185/125)

30 Burpee Box Jumps

20 Power Cleans  F(135/95) P(185/125) S(205/135)

30 Burpee Box Jumps

AMRAP Power Cleans F(155/105) P(205/135) S(225/145)

WOD Tips:
– We are kicking off the week with a challenging partner WOD! The meat of this workout will come from the Power Cleans and Burpee Box Jumps, but teams will have to Buy-In with a longer row, split however you wish. Ideally each partner will work for :45-60 seconds before switching to avoid too much transition, without burning out quickly from doing too much. The Cleans reps will stay the same, but the weight will increase each time you return to the barbell. We should be starting with a weight we could hold onto for 10+ reps, and ending at a weight that we have to perform singles at. For this workout, it might be the best option to perform only singles, even from the first round. Short but quick sets will be the most efficient for the Burpee Box Jumps. If we are not jumping, we can modify these to a Burpee Step-up if this movement suits you better. If you make it through the last round of Burpee Box Jumps, you will AMRAP heavy Power Cleans with whatever time is remaining. To make it this far will be a challenge in itself. Our score today will be total reps, not including the Row.



Tuesday 2.18.20

“County Fair Ride”

3 x 4 min AMRAPs:

1,000/900m Bike Erg

15 Toes to Bar F(Toes to Rings) S(20 TTB)

AMRAP Wall-Balls F(14/10) P(20/14) S(30/20)

*Rest 4:00 Between AMRAPs

Core WOD

WOD Tips:
– “County Fair Ride” is our fast interval WOD of the week. This will be a true 1:1 work/rest ratio, meaning you should push hard during the 4 minutes of work. The 4 minutes of rest will give you time to keep a close to repeatable effort over the last two rounds. The Bike Erg should take around 2:00 minutes to complete, for some it may be closer to 1:40. Pick the rep number on the Toes to Bar that you can complete in 1-2 sets before heading to the Wall-Ball. You will perform AMRAP Wall-Balls with whatever time you have remaining in the 4 minute window. The Wall-Ball should be slightly heavier than the weight you would typically pick. Your score today is the total number of Wall-balls completed.



Wednesday 2.19.20

Strength/Skill Work: Every 2:30 minutes for 5 sets complete 3-5 Barbell Bench Press (30×1)

*After each set perform 10-12 DB Bicep Curls

“Seal Training”

3 Rounds For Time: (15 min cap)

400m Run

21/15 Push-ups F(15/10)

3 Rope Climbs F(RA Pull-ups)
*S(4 Rounds)

WOD Tips:
– Our big focus today is the horizontal press, starting with Bench Press in the strength. Over the 5 working sets we will be building to a heavy 3-5 reps with a slower 3 second tempo on the eccentric (lowering) portion of the movement. A new set will start every 2:30. After you complete your 3-5 Bench Press weights, we will complete 10-12 Alt. Bicep Curls to help prep for the Rope Climbs, and to have some fun!
– “Seal Training” will also have a horizontal press, this time with the Push-up. This is written as a 3 round workout, with a sport option of 4 rounds. If you are able to average a 1:40 pace on the Runs, and finish the Push-ups and Rope Climbs in around 2:00, you will be able to finish the sport option. If you know that these movements are challenging for you, stick with 3 rounds and push to complete this WOD in around 12 minutes.



Thursday 2.20.20

3 Piece Combo”

3 Rounds:
15/12 Cal Row S(18/15)
w/ remaining time: Max Rep Sit-ups

 – Rest 1:30

15/12 Cal Row S(18/15)
w/ remaining time: Max Rep Slam Balls

 – Rest 1:30

15/12 Cal Row S(18/15)

w/ remaining time: Max Rep Russian Kettlebell Swings

WOD Tips:
– “3 Piece Combo” is an interval workout with a big focus on Rowing. Each 1:30 interval will begin with a 15/12 Cal Row before completing as many reps as you can of a different movement. The movement that you finish with will change every interval. Select weights on those movements that allow you to keep moving for around :30-40 seconds. After each 1:30 of work you will have 1:30 of rest. This WOD should deliver a good sweat, but shouldn’t have too much of an effect on your body for the rest of the week!



Friday 2.21.20

Strength/Skill Work: 10 min EMOM:
Min 1: 1 Squat Clean + 2 Front Squats @ 110-120% of WOD Weight
Min 2: 5-7 Ring Rows (20×1) F(Banded Lat Pull-Down)

Heartbreak Kid”

3 Rounds For Time:  (13 Min Cap)

10 Front Squats F(115/80) P(155/105) S(185/125)

20 Pull Ups F(Ring Rows) S(Chest to Bar)

50 Double Unders F(100 Singles)

WOD Tips:

–  A big focus for today’s WOD is the Front Squat, which we will have coming from the floor in both the strength and metcon. During the strength portion of today’s workout we will be building in a Squat Clean complex to get prepped for the workout. Use this as a chance to find the weight you plan to use in the workout, and try to build slightly heavier than that weight. In between the sets we will have Tempo Ring Rows..This will just be used as a chance to prep the body for the C2B, not something we will be scoring.

– “Heartbreak Kid” is a benchmark workout that we have done several times before (12.3.18).  This workout is on the shorter side for most people, the goal is to finish it in about 10 minutes or less.  The front squats should be heavier in this workout. This should be a weight that you can do the first round unbroken but may have to break up rounds 2 and 3 into two sets.  The pull ups are the meat of the workout for most athletes, so scale these where it will take you about 60-90 seconds to complete the pull ups each round.  This is a workout you will want to pace a little on round 1 and then push hard on rounds 2 and 3.



Saturday 2.22.20
Strength/Skill Work: 12 minutes to build to a heavy weight for 1 DB DStrict Press + 3 DB Push Press

“Naughty or Nice?”
10 Rounds For Time: (24 min cap)

8 Devil Press F(25/15) P(35/25) S(45/30)

13 – 25 ft. Shuttle Sprints

AMRAP Bike Erg Cals
*Partner 2 starts Devil Press when Partner 1 finishes Shuttle Sprints

WOD Tips:
– A big focus for today is Overhead Pressing. During the strength we will be building to a heavy weight for the DB Press complex. The Strict Press will be the limiter for everyone, but you should be able to feel a drastic difference once you are able to use your lower half on the 3 Push Press. Take your time between the sets, and make smart jumps so avoid maxing out too soon.
– “Naughty or Nice?” will be a fun Partner WOD to end the week strong. This WOD will have both athletes working on two separate portions through the 10 rounds. 1 Partner will be completing the Devil Press and Sprints while the other is accumulating Calories on the Bike Erg. Partners will switch once the other finishes the 13 Shuttle Sprints. The Devil Press should be at a weight you can move efficiently even under fatigue. Most rounds should take around 2:00 to complete. Once the 10 rounds are complete, you will take the total number of Calories from the Bike Erg and subtract that from your total time. For example, if you finish at 20:00 and accumulate 120 Calories, your score would now be 18:00.