Active Rest Day!!!
Author: ShogunCrossFit
Tuesday, 26 November WOD
Warm Up;
400m Run
Long Jumps down and back
High Knees/butt kickers
Long Jumps down and back (attempt to have fewer jumps)
Strength:
1 Power Clean + 1 Full Clean
Find your 1 rep max for this combo! (10 Min)
Metcon:
5 rounds for time of:
5 Thrusters, 155/105 lbs (135/95 or 95/65)
4 Box Jumps, 36/30 in (30/24 or 24/18)
3 Bar Muscle-ups (Chest-2-bar pull-ups or Jumping pull-ups)
then
Finish with a 200m Farmers carry 50/40 lb dumbell
Monday, 25 November WOD
Warm Up:
400m Run
High Knees/Butt Kickers
then
3 rounds of:
15 Air Squats
20 Alternating Lunges
15 Burpees
Strength:
Back Squat
10 Min to find your 1 REP max for today
Metcon:
AMRAP in 12 mins of:
3 cycles of 3 Power Clean + 3 Front Squat + 3 Push Jerk, 135/95 lbs (attempt to complete a cycle without dropping the bar!)
15 Toes-to-bars
Saturday, 23 November WOD
Warm Up:
800m run
20 Burpees
400m run
10 Burpees
PVC shoulders
Strength:
Back Squat 3 sets of 3 ( heavy loads)
Monster Mash:
5 rounds for time of:
15 Wall balls 20/14 lb to a 10/9 ft target
15 Power Cleans 95/65 lbs
then 5 min rest
3 rounds for time of:
50 Double Unders
17 Thrusters 95/65 lbs
Friday, 22 Nov WOD
WARM-UP
A) 4 rounds of:
12 Strict Dumbbell Press 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump 30″/24″
30m Sprint
Rest 60 sec (walk back to dumbbells)
B) 2 Rounds:
14 Second Handstand Hold
14 Second Bar Hang
STRENGTH
Deadlift
4 x 5 @ 80%
WORKOUT
7 Minutes AMRAP:
14 Calorie Row
7 Handstand Push-Ups
7 Toes-to-Bar
-Rest 3 minutes
Repeat
Thursday, 21 Nov WOD
Warm Up
A) 1 Round
400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls
B) 2 Rounds
100m Sprint
1 min rest
10 Burpees
1 min rest
Strength
5×5 Strict Shoulder Press @75% 1RM
METCON
With a Partner:
8 x 200m Run (alternating runs)
16 Unbroken Pull-ups (8/8)
16 Unbroken Wall Balls (8/8)
Then,
8 x 200m Row (alternating Row)
Wednesday, 20 November
Rest Day!!!