Monday: 11.26.18
Mainsite WOD 181120
15 Minute amrap of
5 Strict ring muscle-ups
4 Squat snatches 185/125# (or no more than 75% of 1rm)
From CrossFit.com
This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-up movement and/or reps so you can move through each set without failing on singles or stalling on the gymnastics half of the couplet.
Intermediate Option
Complete as many rounds as possible in 15 minutes of:
5 assisted muscle-ups
4 squat snatches
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 Pull-ups (assisted if needed)
5 Dips (assisted if needed)
4 squat snatches
Men: 95 lb.
Women: 65 lb.
Tuesday: 11.27.18
12 Rounds (total, not each) with a partner of
10/7 Cals on air bike
10 Russian kettlebell swings 70/55#
50 Double unders
One partner will perform all of the cals/reps for a single station while the other rests, then they’ll switch. For example,
Round 1:
Kara bikes 9 cals
Cole performs 10 swings
Kara performs 50 double unders
Round 2:
Cole bikes 12 cals
Kara performs 10 swings
Cole performs 50 double unders
This pattern will be repeated for all 12 rounds.
Wednesday: 11.28.18
3-3-3x Deadlift
Perform these touch-n-go without a pause at the top or bottom. Use the same weight for all three sets and choose conservatively.
Then,
For time
30 Alternating single arm dumbbell snatches 50/35# (15 per arm)
30 Weighted box step overs 24/20″ with the same bell
30 Push ups
30 Wall ball shots 20/14#
Thursday: 11.29.18
On the minute for 4 rounds (15:00 total)
Station 1: 4 Burpees to target + 8 knees to elbow
Station 2: 80′ (20’x4) Slam ball carry (anyhow) + 80′ Farmer’s carry 70/55#
Station 3: Max cals on bike in 0:40
Station 4: Rest
Score is the readout AT 0:40, not where the monitor rolls to. Record total cals across all 4 rounds.
Friday: 11.30.18
For time
3 Pegboard ascents
15 Overhead squats 95/65#
2 Pegboard ascents
12 Overhead squats
1 Pegboard ascents
9 Overhead squats
8 minute time cap
This is a variation of the 2016 CrossFit Games event 15 and is intended to be a bit of a sprint. If you can’t complete all 9 pegboard ascents without failing, consider switching to rope climbs (ideally legless). Choose a weight on the overhead squats that you can perform unbroken, or very close to it.
Then, time permitting
Flex Friday
Bi’s and tri’s
Saturday: 12.1.18
For time
3 Rounds of
20 Air squats
15 Push ups
Then
400m Run
Then
3 Rounds of
20 American kettlebell swings 55/35#
15 Pull ups
Then
400m Run
Then
3 Rounds of
20 Single arm dumbbell shoulder to overhead 50/35 (10 per arm, alternate every 5 reps)
15 Toes to bar
