WODs 28OCT13-03NOV13

CrossFit Blue and Gold

28OCT13 – 03NOV13 

Monday

ON YOUR OWN

  1. Wendler Back Squat Week 1
    5@65%, 5@75%, 5+@85%
  2. Wendler Press Week 1
    5@65%, 5@75%, 5+@85%

**For both the Back Squat and Press, here is the formula for calculating your weights:

For example: My max for Back Squat is 300 lbs.

My working max is 90% of my max, or 270 lbs (300-30)

My weights for the sets are:

65%: 270*.65 =  175

75%: 270*.75 = 205

85%: 270*.85 = 230

Tuesday

 

  1. Work up to a heavy front squat
  1. 10 minute EMOM:
    -Odd minute: 3 x squat clean (50% heavy front squat)
    -Even minute: 15 x wallball (20#/14#)

REST 5 Minutes

  1. 10 minute EMOM
    1 x 25m sled drag (medium weight)
    10 x kettlebell swings

Wednesday

  1. Burgener Warmup/Skill Transfer Exercises
    (This will be painful)
  2. 3 Position Snatch Work:
    5 x (1+1+1) rep at each position
  3. Mobilize!

Thursday

NEW DAY: HERO WOD THURSDAY

“The Ensign”

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

Friday

  1. Complete 5 rounds of:
    10xDeadlift (225#/155#)
    100m Sprint
    60 seconds restRest 5 minutes, then:
  2. Complete 5 rounds of:
    Row 150m AFAP
    Max rep toes to bar

Saturday

Rest

Sunday

Rest

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