Monday
2 power snatch+1 OHS EMOTMx8
12 min AMRAP
12 OHS 115/75
40 DU
12 TTB
40 DU
This is week 2 of focusing on snatch technique. The goal is bar path. Scale the weight so that you can make it look pretty! For the metcon, we want loading that you can move unbroken for multiple sets. We want the HR up the whole 12 min.
Tuesday
3 sets
5 Front squat 2ct hold 70-75%
8/8 BSS
3rds
400m run
25 wallballs 20/14
15 KBS 70/53
10 Ring Pushups
Front squats and Bulgarian split squats address the core as well as hammer imbalances in the posterior chain. Fixing holes in our game is how we stay injury free and keep making progress. The wod should feel like a mile-mile and a half time trial. This middle time domain is what will allow us to sustain high heart rates for longer periods of time.
Wednesday
Barbell cycling skill work:
Deadlift+HPC+PJ EMOTMx8
“DT”
5rds
12 Deadlift 155/105
9 Hang power cleans
6 Push Jerks
Today is some legit grunt work! In order to preform well, you gotta be efficient. The goal of the E90 is simply to improve economy of motion, not to break a record. Scale the load of the wod to the movement that will hinder you the most.
Thursday
3x
10 Dips
8/8 sing arm DB row
“Michael Does a Triathalon”
1k Row
50 Abmat situps
50 superman back ext
1.2 Bike
50 abmat situps
50 Superman back ext
800m run
50 abmat situps
50 superman back ext
We are going a bit longer today! This is 100% aerobic capacity. A more well developed aerobic system enhances recovery as well as improves our ability to sustain effort for longer periods of time. Hold yourselves accountable on the supermans. Its easy to cheat on these. They are there to improve lower back stabilitiy and muscular endurance.
Friday
Power clean+thruster EMOTMx8
“CrossFit Coronado Conditioning Test”
EMOTM until failure
1-1 thruster 95/65
2-2 burpees
3 3 thrusters
4: 4 burpees
This is one we always test before the Christmas party. Its a great test of work capacity and mental toughness. Once you fail, scale the reps in half, and continue until the last person finishes.
