WODs - 3/321 - Copperhead CrossFit

Monday: 10.1.18

For time with a partner

4 Rounds of
15/10 Cals on air bike (solo)
100 Double unders (split)

Directly into

4 Rounds of
15/10 Cals on Rower (solo)
20 Toes to bar (split)

“Solo” means that one partner will complete all of the calories for that round and partners will alternate rounds. For example, Mat will complete all 15 cals in rounds 1 and 3, and Tia will complete all 10 cals in rounds 2 and 4.

“Split” means that partners will split the reps of each set 50/50 with one partner working at a time and may switch back and forth however they see fit.

19 Minute time cap.

Tuesday: 10.2.18

1 Hang squat clean + 1 Squat clean (from the floor) + 1 Front Squat + 1 Split jerk
In 12 minutes or less, build to a heavy “single” of the complex above. There are 3 squats in each “rep” of the complex in order to fatigue the legs before the jerk, such as they might be in the middle of a max effort clean and jerk. Use some discipline when choosing a weight and focus on proper mechanics.

Then,

3 Rounds for time
8 Burpees over the bar
4 Power cleans 185/125# (or no more than 80% of heaviest from earlier)
2 Shoulder to overhead with the same bar

Wednesday: 10.3.18

4 rounds of
10x bench press
8-10x Single arm bent over row per arm

Move between movements in 1:00 or less.

Then,

8 Minute amrap of
6 Kettlebell box step overs, over a 24/20″ box holding a 55/35# kettlebell
12 American kettlebell swings with the same bell

Thursday: 10.4.18

2 Rounds for time of
20 Handstand push ups
20 Toes to bar
20 Deadlifts 155/105#
20/15 Cals on air bike

Friday: 10.5.18

3 Rounds, each for time
2 Pegboard ascents
10 Overhead squats 95/65# (modify to front squats if lack of mobility necessitates it)
20 Double unders

Rest at least 5 minutes between rounds. Record fastest round, slowest round, climbing exercise, barbell weight, and jump rope movement/reps. Realistically, most of us will probably not be doing 2 pegboard ascents per round. Options to modify are below. Keep in mind that each round should take no more than 1:30 to complete.

Climbing exercise options
2 Full pegboard ascents and controlled descents (a jump down is no-rep)
1 Full pegboard ascent and controlled descent (a jump down is no-rep)
Partial pegboard ascent and controlled descent (a jump down is no-rep)
Staggered grip pegboard pull-ups, the rep count will vary from athlete to athlete
Rope climbs, legless, legs, jumping are all fair game depending on the athlete