HIGH REPS

Monday January 20, 2020

Happy Birthday COACH TRISH!

Work Out of the Day

SKILL/SWOD

SWOD

Higher Rep FS
1×10@50%
1×15@45%
1×20@40%
1×10@55@

*SBP: you are restesting you 1RM BS or FS here. 

METCON

“Triple 2’s”
2,000M Row
200x DU
2 mile Run

RX+

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges

Back Sq Waves (Wk 1/2)
Set 1: 4 Reps @86%
Set 2: 3 Reps @92%
Set 3: 2 Reps @98%
3 Minutes Rest
Set 4: 4 Reps @92%
Set 5: 3 Reps @98%
Set 6: 2 Reps @104%
3 Minutes Rest
Set 7: 4 Reps @98%
Set 8: 3 Reps @104%
Set 9: 2 Reps @110%

*OFF OF 5RM

Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM C&J
Set 2: 70% of 1RM C&J
Sets 3-5: Build to a Heavy Complex

Conditioning
“Air Fryer”
3 Rounds:
50 Air Squats
10 PC&J (135/95/85)

THIS WEEK AT A GLANCE

TUESDAY

GYMNASTICS CONDITIONING
Today we want you to move swiftly through each section. You should choose progressions that allow you to complete the number of movements listed without going to failure, but they should be challenging.

With a running clock:
0:00-5:00 Alternate between:
3x SHSUP (strict handstand pushup)
5x ST2B (strict Toes to bar)

5:00-10:00 Alternate between:
2x Wall Walk
4x SC2B Pull up (strict Chest to bar pull up)

10:00-15:00 Alternate between:
5x Strict Ring Dip 
3x BMU (bar muscle up)

**SBP peeps: during the first round you are retesting your gymnastics from the Strength Program. In the first section you’ll test 1 set of ME SHSPU. Inthe second sectoin you’ll test one ME set of Chin Ups, and in the third section you’ll test 1 ME set of dips.

METCON:
For time:
1,000M Row
75x Thrusters 75/55

WEDNESDAY

SNATCH TECHNIQUE
Like our Clean Technique over the past few weeks…
5 climbing sets, starting light this week:
1x Pausing PSn +
1x PSn
*Pause 2 seconds at the knee and 2 seconds in the catch position

SPB – you are retesting you 1RM HPC here. 

METCON

ROGUE INVISTATIONAL ONLINE QUALIFIER WOD #3
20 minute AMRAP
100x DU
80X DB Alt PSn 50/35
100x DU
60x T2B
100x DU
40x DB Squat (2x DB’s)
100x DU
20x SHSPU

THURSDAY

OPEN GYM TO WORK SKILLS AND DEFICIENCIES OR…

“Another NFT Time Trial”
OK to break up or fraction
100x MS Sn 75/55
100x Kipping Pull up
100x Cal Bike
100x WB

SBP PEEPS: You should retest the DL 1RM and anything else you missed throughout the week today!

FRIDAY

“CrossFit Bear Complex”

This will be a “different Bear”. In the past we’ve ALWAYS done a strict Bear Complex where you could not merge movements. While it makes the WOD harder, if you were able to merge movement you could most likely go a little heavier…but we’ll see! Today we’re doing “CF Bear Complex”. You can merge the following movements: PC+FS+PP may be a squat clean thruster. BS + PP may be a rear rack thruster.

5 rounds of 7 UB sets of the following complex:

PC
FS
PP
BS
PP

  • You must increase load by minimum 5# each round
  • Failing at any set = scaling
  • No “testing rounds> Once you pic kup the bar you are starting that round
  • You must have a partner in this WOD – 2-3 to a bar mandatory (for counting)
  • Score = load completed on 5th round

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

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