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GHF CrossFit Weekly WOD

 
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Monday 11/23

10 Minute Warm Up

5-6min Warm Up on Front Rack Forward Lunges

E90sec x7.5min

4ea Front Rack Forward Lunges

10 Russian KB Swings (AHAP)

2 Rounds for time (12min Cap)

40/30 Cal Row

30 Front Squats (95/65)

20 Ab Mat Sit Ups

Accessory (4 sets)

30sec DB Hammer Curl

30sec Rest

30sec Weighted Push Ups

30 sec Rest

Tuesday 11/24

10 Minute Warm Up 

Partner Workout

Row 4000m (16min Cap)

*Switch every 500m

*While Partner 1 is rowing, partner 2 is holding 2 DB’s (50/35)

*If partner 2 drops the DB’s before partner 1 finishes the row, they stop and together do 5 burpees 

5min Rest

For Time (10min Cap)

Double DB “DT”

12 DB Deadlifts (50/35)

9 DB Hang Cleans (50/35)

6 DB Push Jerks (50/35)

Wednesday 11/25

10 Minute Warm Up

10min Warm Up to 60% of Snatch

E90sec x7.5min

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

4 Rounds for time (20min Cap)

400m Run beginning of every round

11-9-7-5

Hang Snatch (power/squat) (115/75)

Bar Muscle Ups (Pull Ups do double reps)

Burpees

Thursday 11/26

10 Minute Warm Up

Thanksgiving Partner WOD

For Time (35min Cap)

60-40-20

Double KB Front Rack Walking Lunges (50/35)

Toes to Bar

Into

10 Rounds

20 Cal Assault Bike (400m Row)

1 Rope Climb

*1 Partner does bike/row other partner does rope climb and switch every round 

Into

200m DB Carry (40/30)

Friday 11/27

10 Minute Warm Up

10min Warm Up to 65% of Floor Press

E2MOM x10min

5 Floor Press

10 Banded Rows

AMRAP x15min

20 Double DB Floor Press

15 Box Jumps

10 Handstand Push Ups


Saturday 11/28

10 Minute Warm Up 

Partner WOD

Buy in: 1mile run together

Into

2 Rounds

160 DU (300 SU)

80 Deadlifts (185/135)

60 Wall Balls (20/14)

40 Cal Assault Bike

 

Peak Conditioning

Monday 11/23

10 Minute Warm Up

Alt EMOM x15min

5 Strict Pull Ups (5 negatives or 8 Foot Assisted under BB)

10 2DB Front Squats (50/35)

8ea Plank KB Pass Throughs

18min AMRAP

400m Run

30 Wall Balls

20 Pull Ups (Ring Rows)

10 Burpees

Accessory (2-3 sets)

QHF Stretch x30sec each side

Banded Lat Stretch x30sec each side


Wednesday 11/25

Combined with CrossFit

 

Saturday 11/28

10 Minute Warm Up

5 Rounds for time (35min Cap)

24/20 Cal Row

20 Box Jump Overs

15 Toes to Bar

10 Double DB Devil’s Press (50/35)

Strength

Tuesday 11/24

BB Warm-up

5 Strict Press in Split

4 Jerk in Split

3 Jerk 

10 Minutes to warm-up to 80% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk w/ Pause in Catch

80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1

10 Minutes to warm-up to 80% on Sumo Deadlift

-then

Every 3.5 Minutes for 14 Minutes

1) Sumo Deadlift

80%x2, 87.5%x1, 95%x1x2

2) FFE Reverse Lunge x10

Thursday 11/26

BB Warm-up

5 Below Knee Muscle Clean + Press in Split

4 Below Knee Power Clean + Jerk in Split

3 Below Knee Clean + Jerk

10 Minutes to warm-up to 80% on Pause Below Knee Clean + Jerk w/ Pause in Catch

-then

Every 2.5 Minutes for 15 Minutes

Below Knee Clean + Jerk w/ Pause in Catch

80%x1, 85%x1, 90%x1, 85%x1, 90%x1, 93%x1

10 Minutes to warm-up to 80% on Push Press

-then

Every 3.5 Minutes for 14 Minutes

1) Push Press

80%x2, 87.5%x1, 95%x1x2

2) Bent Over BB Row x5 (build to heavy 5)

Saturday 11/28

BB Warm-up

5 Muscle Snatch + Snatch Push Press

4 Power Snatch + OHS

3 Snatch + Drop Snatch

10 Minutes to warm-up to 80% on Snatch

-then

Every 2.5 Minutes for 15 Minutes

Snatch

80%x1, 85%x1, 90%x1, 94%x1, 98%x1, 102%x1

10 Minutes to warm-up to 80% on Back Squat

-then

Every 4 Minutes for 16 Minutes

1) Back Squat

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) Nordic Leg Curl x5