CROSSFIT: November 02-08, 2015.

Saturday November 07 is Synergy Strength SOUTH EAST's official grand opening. Synergy Central will be closed and we will all head over to Synergy SOUTH EAST for a WOD (read more HERE)

 

 

Sunday November 08 - we will be taking part int he CROSSFIT LIFT-OFF.  You can choose to max out your snatch and clean and jerk or do the wod provided...or both.

 

"S.O.B."

 

CF JOURNAL ARTICLE - Frailty, Thy name is Woman? 

MON  November 03/15

SOB - Cycle 07

WOD -

Level 2+3 - Fitness & Sport

A. Power snatch + hang snatch + snatch balance - build to heavy set (limiter is power or snatch balance)

>>>In Class

A. Deadlift to knees (pause 2 sec) + deadlift 5x1+3 - build to heavy set

B. “Alberta”

Complete in 2 min;;

- 3/5 Muscle-ups

- 6 gym width sprints

- 24/32kg KBS until 2 min

Every 5 min x 4 rounds

Level 1 - Health

A. Deadlift to knees (pause 2 sec) + deadlift 5x1+3 - build to heavy set

B. “Alberta”

Complete in 2 min;;

- 6 pull-ups

- 6 gym width sprints

- 16/24kg KBS until 2 min

Every 5 min x 4 rounds

Elements

A. Deadlift to knees (pause 2 sec) + deadlift 5x1+3 - build to moderate set

B. “Alberta”

Complete in 2 min;;

- 6 pull-ups or ring rows

- 6 gym width sprints

- KBS until 2 min

Every 5 min x 4 rounds

**T2W program please rest today

L2T - Level 2

A. Rope climbs - technique (5-10 min)

B. HSPU technique + EMOM x 6 min

C. Power snatch + hang snatch + snatch balance - build to heavy set (limiter is power or snatch balance)

TUES  November 03/15

SOB - Cycle 07

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. Drop snatch x10 - empty bar

B. High hang vertical torso snatch 2x5 - bar

C. High hang snatch 2x5 - light load

D. Hang snatch x5 - moderate

Snatch 3x3 - build to heavy

B.  “Tabata”

Complete the following muscular endurance tests for reps;

- tabata push-ups

Rest 1 min

- tabata pull-ups

Rest 1 min

- tabata squats

**Tabata is 20sec of work 10 sec of rest.

T2W - Level 3

A. Rope climb technique

B. Power snatch + hang snatch + snatch balance - build to heavy set (limiter is power or snatch balance)

C. Deadlift to knees (pause 2 sec) + deadlift 5x1+3 - build to heavy set

D. “Alberta.2”

Complete in 2 min;;

- 3/5 Muscle-ups

- 6 gym width sprints

- 24/32kg KBS until 2 min

Every 5 min x 4 rounds

WED  November 04/15

SOB - Cycle 07

WOD -

All Levels

Test Day 1 of 7

A. Max effort kipping MU’s

>>>In Class

A. "CF Total"

- Max effort back squat, press, deadlift

L2T - Level 2

A. HS holds and wall runs

B. Rowing technique

C. Max effort MU’s

D. Max effort HSPU’s

E.  Prep for CF Total

THURS  November 05/15

SOB - Cycle 07

WOD -

All Levels

Test Day 2 of 7

A. Max effort HSPU’s

>>>In Class

A. Max effort unbroken DU’s in 2 min (shoot for longest unbroken set within)

B. Max effort strict pull-ups or strict MU’s

C.  Max effort pistols in 90sec

D. Max effort push-ups or parallel bar dips

E. Row 500m for time

T2W - Level 3

A. Complete class, then;

B. “CF Open 13.4”

AMRAP in 7 min of;

- Clean and jerk @ 95/135#

- T2B

3, 6, 9, 12...

FRI November 06/15

SOB - Cycle 07

WOD -

Level 2+3 - Fitness & Sport

- Rest Day

Level 1 - Health & Elements

A. HS wall walk-ups x 10

B. HS holds on wall 3x comfortable time (max 60sec)

C. Rope climbs - AMRAP in 8 min

**Choose lying, ½ climb, full, but rest as needed

D. Complete in partners;

- Row 350m

- 10 burpees over rower

- 40 skip rope or DU’s

4 rounds for time

SAT  November 07/15

SOB - Cycle 07

WOD -

 

Come join us at Synergy South East for a burger or smokies after your team bench mark girls workout.

READ more about the event here.

SUN  November 08/15

SOB - Cycle 08

WOD -

 

ALL LEVELS

A. Max effort snatch

B. Max effort clean and jerk

C. Lift -off WOD (TBA)

**Head over here to see workout announcement HERE on November 05.