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CrossFit Week of WODs 5.15.17

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“It’s not what happens to you, but how you react to it, that matters.” -Epictetus

Monday 5/15/17

Strength/Skill Work:

Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5: 5 Reps @ 75%

Sets 2, 4, and 6: 1 Rep @ 80-90%

“Spring Swing”

For Time: (16 Min Cap)

21-15- 9

Thrusters S(75/55) RX(95/65)

Kettlebell Swings S(53/44) RX(70/53)

*400 M Run After Each Round S(250)

WOD Tips:

-Today’s strength format is a great way to build volume with the back squats at a heavy weight, while also working the top end near our 1 rep max. This will help us

to develop our maximal strength while also building the muscular endurance of our legs. Sets 1, 3, and 5 serve as the baseline in this workout, and this weight will

stay the same for all the sets of 5. For sets 2, 4, and 6 you will be increasing the weight each set with your final repetition falling close to 90% of your 1 rep max.

-“Spring Swing” combines a challenging combo of thrusters and kettlebell swings in the classic 21-15- 9 format. The thrusters should be on the lighter side, where

each round can be performed in 1-2 sets. The kettlebell swings will be heavier by comparison, but should still be a weight that you can do in 1-2 sets each round. The

runs will take up nearly 50% of the time of this workout, so aim to keep a solid pace on these. As you get to the round of 9, go unbroken on the thrusters and swings

and try to empty the tank on the final run.


Tuesday 5/16/17 

“Lead Foot” – Compare to 11.15.16

4 Min AMRAP:

27 Calorie Row

27 Burpees

27 Chest to Bar Pull Ups S(Pull Ups)

4 Min AMRAP:

21 Calorie Row

21 Burpees

21 Toes-to- Bar S(Knees to Chest)

4 Min AMRAP:

15 Calorie Row

15 Burpees

15 Pull-ups S(Ring Rows)

*Rest 4 Minutes Between AMRAPs

WOD Tips:

-“Lead Foot” is a retest from November, so the goal for today is to see if we can outdo our performance from 6 months ago. This workout is designed to make you go

hard right out of the gates, so you can make sure you get as much time on the pull up bar in the first round. The reps will decrease for rounds 2 and 3, which will

make it easier to accomplish a full round and hopefully get back to the rower or potentially the burpees. Some good benchmarks to shoot for are to aim to get

almost 1 full round on the 1 st AMRAP, get back to the rower on the 2 nd AMRAP, and get back to the burpees on the 3 rd AMRAP. The gymnastics movement will also

change each round, and should hopefully get easier with subsequent AMRAP. In order to do the RX for today, you should be able to complete 5+ unbroken reps of

chest to bar pull ups and toes to bar when fresh.


Wednesday 5/17/17

“Big Clean Complex” – Compare to 11.16.16

6 Sets For Quality and Weight: (Build Each Set – 25 Min Cap)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

Core WOD

WOD Tips:

-The “Big Clean Complex” is also a retest from November, and is another opportunity to see how your lifting has approved since then. This workout is almost like a

combination between our normal strength work and a conditioning WOD, in the sense that you will be hanging on to the bar for 12 straight unbroken reps. You will

also be going heavy today so this will get very taxing by the end. The goal with today’s workout is to work up to the heaviest weight that you can do all 12

movements without dropping the bar.  Prioritize your form first, and don’t worry about the weight until you are moving very well with the bar. 

-You should be resting about 3-4 minutes between sets in order to fully recover for the next set.  Don’t rush the recovery.  Take your time and then challenge yourself

to move well during each unbroken set.  During the rest, you should be increasing the weight a small amount for the next set.


Thursday 5/18/17

“CFPB Quadrathlon”

For Time: (30 Min Cap)

1 Mile Run S(1000 M Run)

2000 M Row S(1600 M)

200 Double Unders S(100 Dubs/500 Singles)

10 X 60 FT Sled Push S(45) RX(90)

WOD Tips:

-Today will be our long conditioning workout of the week, and should be a nice change of pace to yesterday’s heavy barbell complex. The goal for today is to stay

steady and consistent throughout. This workout will take between 20 and 30 minutes to complete, so it’s important to pace this one early. One of the keys to this

workout is to stay efficient on the row and double unders. When done correctly, these movements shouldn’t spike your heart rate. Work hard to maintain proper

technique on the rower and it will pay off on the final 1000 M when many athletes see their pace drop off. For the sled push, the weight should be light enough

where you can push it consistently back and forth with little rest between sets.

-Side note: Men and Women will be using the same standards for today’s WOD.


Friday 5/19/17

Strength/Skill Work:

3-Position Power Snatch

12 Minutes to work to a heavy single of 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch


15 Min AMRAP:

20/15 Calorie Assault Bike

17 Power Snatches S(55/35) RX(75/55)

20 Box Jumps S(20/16) RX(24/20)

17 Wallballs S(14/10) RX(20/14)

WOD Tips:

-The 3 position snatch is one of the best ways to simultaneously improve technique and strength. This teaches us the proper checkpoints in the snatch so we can

better feel where we need to be when snatching heavy or during WODs. Footwork is always key when it comes to the power snatch. You should be landing in about

a shoulder width stance each time with the weight in the heels. Your landing should also be consistent for each snatch variation. Prioritize technique over load for

today. If you are moving well, continue to add weight over the 12 minutes and build to a heavy single.

-“2017” will be a good physical and mental test to cap off the week. This is a workout where all the weights and movements should be manageable, and the only

thing preventing you from going faster is your engine and willingness to push yourself. For the power snatches, choose a weight that you could do a round or two

unbroken when fresh. To pace this workout appropriately though, you will probably want to break up the snatches into 3-4 sets per round. For the other

movements, you can probably stay unbroken but need to focus on breathing throughout.


Saturday 5/20/17

“Early Murph”

5 Rounds For Time: (33 Min Cap)

400 M Run

3 Rope Climbs

25 Push Ups

S(4 Rounds) RTG(6 Rounds)

WOD Tips:

-With Murph a week away, today is an opportunity to build up your volume of running, pull up strength, and push ups so the volume of Murph is more manageable

next week. This workout should take close to 30 minutes to complete, so push yourself to do the RX or RTG rounds if you can complete it in under the 33 minute time

cap. For those that know they want to do a weight vest for Murph, you may want to consider using it today, just be smart on the rope climbs and don’t put yourself

in a dangerous situation if your grip can’t handle the added weight. If you need to scale, try to adjust the total number of rounds first before altering any of the

movements or reps.