Workouts for 11/27-12/2/2017

Hope everyone had a great Thanksgiving!

We're starting on Week 2 of our second Wendler cycle. If you missed last week, add 5lbs to your previous Press 2RM and 10lbs to previous squat and deadlift 2RMs, and calculate daily percentages from there. Any questions? Never hesitate to email us or ask your coach!

As we close out the end of the year, we'll continue focusing on building strength with shorter conditioning workouts. You may notice more olympic lifts thrown in too. At the start of the New Year, we will retest our Baseline workouts and shift focus to improving cardio as we get into CrossFit Open season at the end of February.

You may have also noticed "FB" with alternative movements listed in the programming. FB = fire breather and is for those looking for an added challenge. Regardless of whether you regularly do workouts RX or looking to just do your first RX, pick and choose what movements from a workout you can do with the hardest version you can to safely challenge yourself!


Monday, November 27

STRENGTH/SKILL

Press 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Broomstick Mile"
(All movements done with PVC, except running)
For Time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run


Tuesday, November 28

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

4 Sets of Each for Reps:
    40s Row, 20s Rest
    40s Double Unders, 20s Rest   FB: Triple Unders
    40s Box Jumps, 20s Rest   FB: 30/24"
    40s Alternating Single-Arm DB C&J, 20s Rest   FB: SA Snatch


Wednesday, November 29

STRENGTH/SKILL

5 Sets of:
   3 Snatch Pull
   3 Mid-Hang Squat Snatch
   3 Snatch Balance

CONDITIONING

"Central Express"
6 min Ladder:
    Overhead Squats (95/65#)
    Chest-to-Bar Pull-Ups   FB: 5-2, 10-4 Bar MU
5-5, 10-10, 15-15, etc.


Thursday, November 30

STRENGTH/SKILL

Back Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Bear Over The Mountain"
17 min AMRAP:
    Power Clean (95/65#)  FB: 135/95
    Front Squat
    Push Press
    Back Squat
    Push Press
    Bar Facing Burpee


Friday, December 1

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Row
    10 Weighted Good Mornings  FB: GHD Hip Ext
Rest 2 min b/t

CONDITIONING

Hero WOD - Chris Coffland
"Coffland Lite"
Deadhang for 4 Minutes:
Each time drop from bar, perform:
    400m Run
    20 Push-Ups

FB: "Coffland"
Deadhang for 6 minutes.
Each time drop from bar, perform:
    800m Run
    30 Push-Ups


Saturday, December 2 - Community Day - 10a ONLY

STRENGTH/SKILL

3 Super Sets:
    10 DB Bench Press
    8 Strict Pull-Ups (Scale: Toe-Spot, FB: Weighted)
Rest 2 min b/t

CONDITIONING

21-15-9:
    DB Thrusters
    Kettlebell Swings