WOD BLOG 03.18.2019 - 03.23.2019

Hey team!

Happy Monday, Cimmerians!

The updated coaching schedule is up, here on the website now. Class times have not changed.

Also, check out my FB or Instagram page after 8pm tonight to check out my podcast, “The Cognitive Caveman”, Episode 5 “Meet the Coach”. I sat down with our newest coach, Coach Jesse and we talked CrossFit, strength, conditioning, and nutrition. It’s a fun show, and it will give those of you who haven’t had a chance to meet Jesse, an opportunity to learn more about him.

I couldn’t be more proud to have him joining our team!

MONDAY:

So, 100% day is here. We’ve worked hard for the last 6 weeks, we’re ready for this. But…

I want you to be as happy with your technique today as with the weight you get up.

Mechanics, Consistency, then AND ONLY then, relative Intensity!

A. Back Squat.

5 @ 70%

5 @ 80%

2 @ 85%

3 @ 90%

1 @ 100%

B. Front Squat.

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 85%

TUESDAY.

“Hateful 8”

8 Rounds for time:

8 Hand Release Push Ups

8 GHD or weighted Sit Ups (25/15)

8 Air Squats

8 Pull-Ups (festivus athletes 10 STRICT ring rows)

8 Deadlifts (95/65)

8 Hang Power Cleans

8 Shoulder to Overhead

8 Cal Bike Row or Erg

WEDNESDAY.

A. Snatch Balance. 2 second pause in the bottom position.

In 15 min, build to a moderate heavy. Not aiming for a PR today, just looking to get comfortable in the bottom position.

B. “Bergeron Beep Test”

EMOM for as long as possible.

7 Thrusters (75/55)

7 Pull-Ups (Bands or rings, no jumping)

7 Burpees.

Rest with any time you have remaining. When you can no longer perform the prescribed reps in your minute, your workout is over. So pick a weight and reps scaled option that is appropriate. Pleas ask your coaches if you’re unsure.

THURSDAY.

Front Squats FIRST today.

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Back Squat.

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

FRIDAY. To be announced. CrossFit Open 19.5

SATURDAY.

We’ll see what Friday brings and then post Saturday’s WOD.