DAILY WOD

 

Wednesday 5.22.19

BARBELL Conditioning

HANG SQUAT CLEAN

EMOM5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

EMOM5:
1 Hang Squat Clean, building in load.

*record your heavy for the day

 

METCON

“DIRT NAP”

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

OG: 135/95
Fitness: 95/65

Wednesday 5.15.19

 

BAR STAR (TEAM VERSION)

*two or more teammates
**score is total reps (including the first 100)

AMRAP 7 – Max Overhead Squats
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105

Rest 3:00

AMRAP 7 – Max Bench Presses
First 50 Reps – 135/95
Second 50 Reps – 155/105
Time Remaining – 185/125

Rest 3:00

AMRAP 7 – Max Deadlifts
First 50 Reps – 185/135
Second 50 Reps – 225/155
Time Remaining – 275/185

OG Weights:
135/95, 155/105, 185/125
155/95, 185/115, 205/135
225/155, 275/185, 315/205

Tuesday 5.14.19

 

BARBELL Conditioning

3-PAUSE POWER CLEAN

Every 1:30 x 6 (9 mins total):
Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set 1 – 60%
Set 2 – 65%
Sets 3-6 – Build to a heavy.

 

METCON

“UNDERCOVER”

3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row OR 400m Run
75 Double-Unders

Into 1 Round:
50/35 Assault Bike OR 600m Run

Wednesday 5.8.19

 

STRENGTH & CONDITIONING

E2MOM12:
1 Tempo Front Squat
1 Front Squat

 

Set 1 – 60% of 1RM Front Squat
Set 2 – 65%
Set 3 – 70%
Sets 4-6 – 75%

 

METCON

“JACKED SQUAT”

For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell: 115/85
Rx KB: 50/35
OG Barbell: 135/95
OG Kettlebell: 70/53
OG: Wearing a 20/14# Weight Vest
Fitness Barbell: 95/65
Fitness KB: 35/20

Monday 5.6.19

STRENGTH

BACK SQUAT
*2nd week of this rep scheme

E2MOM12:
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%

METCON
“ISABEL”

For Time:

30 Power Snatches (135/95)

Fitness: 95/65

Tuesday 4.30.19

 

GYMNASTICS Conditioning

STRICT HSPU’S FROM THE 90’S

“On the 1:30” x 7 Rounds:
12/9 Calorie Row
Time Remaining – Strict HSPU

 

METCON

“FRONT RUNNER”

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx: 155/105
OG: 185/135
Fitness: 115/85

*Instead of Running: 250/200 Row, or 15/12 Cal Assault Bike

Monday 4.22.19

STRENGTH

PAUSING BACK SQUAT
*deload-ish week on back squats. Resetting for next week

On the 1:30 x 6 Sets:
2 Pausing Back Squats

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

*5 second pause in the bottom of each rep

METCON

“DESTINY’S CHILD”

15-12-9:
Power Snatch (75/55)
Box Jump Overs (24″/20″)

Directly into…

15-12-9:
Overhead Squats (75/55)
Lateral Bar-over Burpees

OG: 115/85, 30”/24”, Bar-Facing Burpees

Friday 4.19.19

 

STRENGTH

PUSH PRESS
*3% increase from last week. Rep scheme changing next week

E2MOM8:
4 Sets of 6 Repetitions
Set #1 – 76%
Set #2 – 78%
Set #3 – 80%
Set #4 – 83%

 

METCON

“VADER”

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

*If short on Rowers: Assault Bike for same calories, Lateral Burpees over Dumbbell

Wednesday 4.17.19

 

 

STRENGTH

DEADLIFT
*Increasing by 2% on all lifts from last week. New rep scheme next week

E2MOM6:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%

 

METCON

“DOORBELL”

AMRAP18:
21/15 Calorie Assault Bike
15 Strict HSPU*
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

*Alt for Strict HSPU’s:
• Strict Barbell half-press (95/65)
• 21 Kipping HSPU’s

Fitness: DB Strict Press (35’s/20’s), same DB’s for other movements

Monday 4.15.19

STRENGTH

BACK SQUATS
*next week we start phase 2 with different rep scheme/percentages

E2MOM12:
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

 

OLY

SNATCH COMPLEX

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5-7 -69-75% (based off feel)

*total of 10:30 of snatch work

Crossfit Commence

7 days!!!!!!!!
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Memorial Day is 1 week from today!!! Come join us and @crossfitfayetteville as we honor all those that have sacrificed for our freedoms we enjoy every day.
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Crossfit Commence will be cookin some burgers & dogs on the grill immediately following the workout right around 11:00am. Feel free to bring your favorite sides to share and beverages to consume.
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#crossfit #memorialday #murph #murphchallenge #honor #respect #hero #fallenheros #military #community #crossfitcommunity #crossfitcommence

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99.999999999%. That’s the likelihood Jody Hendrix will get his official invitation to the 2019 CrossFit Games!
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Why such a high % of confidence??? Or why NOT 100%? The video verification process is the final step before official invites go out. Only 10 athletes go to the games this year by age group. Because he placed SEVENTH in the age group online qualifier - not 11th or 12th but 7th - it’s almost a certainty he will get the invite. The video verification is completed by the 21st of May and the invites go out on the 25th. Last year he placed 23rd and after video verification moved up to 18th. This year, he is solidly in the top 10.
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Fun facts: -7625 athletes competed in the male 50-54 age division -200 people competed in the age group qualifier -Jody WON two of the five age group qualifier workouts -He beat Bill Grundler in both of those workouts. Bill Grundler has won the Open in his age group the last 5 years in a row. He’s gone to the Games twice and he’s an all around bad ass. And Jody beat him in two workouts.
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If you’ve been in the gym lately, you’ve seen Jody training. He’s been working incredibly hard on his mobility, his strength, his technique, his volume - all to achieve another trip to the Games. He’s put in the work. He’s focused on his attitude and mental mindset.
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#crossfit #mastersathlete #comptrain #hwpo
#twotimesgamesathlete #gamesbound #madison #crossfitganss2019 #communry #crossfitcommunity #crossfitaffiliate #crossfitcommence

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