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Coach Blake

Monday 12.17.18

By WODNo Comments
Metcon:
Metcon (5 Rounds for weight)
500m Row
15-12-9-6-3
Shoulder to Overhead

With a pal, waterfall style.
Unbroken sets – Add load every round.
Cooldown:
4 sets
10 alternating biceps curls (each)
10 Single DB Triceps extensions
December 17, 2018

Friday 12.14.18

By WODNo Comments
Weightlifting:
Bench Press (5 x 6)
:20 L-Sit/Tuck immediately following each set
Metcon (AMRAP – Reps)
EMOM 20 – :40 on / :20 Rest
1) Burpees
2) Box Jumps
3) KBS
4) Plate Push
Keep Running Tally of Reps.
Plate Push: Every 5′ = 1 rep
December 13, 2018

Thursday 12.13.18

By WODNo Comments
Weightlifting:
Clean (5 x 2)
From 0:00 – 10:00
@ 80% of Clean
Clean Pull (5 x 2)
EMOM from 10:00 – 15:00
2 clean pulls + :03 eccentric
@85%
Metcon (Time)
30-20-10
Calorie Row
Pistols
Hang Power Clean (95/65)

Crx: 135/95#
December 12, 2018

Wednesday 12.12.18

By WODNo Comments
Gymnastics:
4 sets
5 Strict Pull-ups
5 Strict Ring Dips
* add weight if possible
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
300m Run
20/15 Cal Bike
3 Rope Climbs
After Party:
3 x 100′ Farmers Carry AHAP
December 11, 2018

Tuesday 12.11.18

By WODNo Comments
Weightlifting:
Push Press + Push Jerk (1 + 1 )
EMOM 10: 1 Push Press + 1 Push Jerk
*add weight every 2 min
Metcon (5 Rounds for reps)
5 x 1:30 work / 1:30 rest
40 Double Unders
25′ HS Walk
Max Wallballs (30/20)
– Rest 1 min –
Sx: Throw to a 12/10ft target
December 10, 2018

Monday 12.10.18

By WODNo Comments
BBG:
Deadlift (5-4-3-2-1)
:30 Hollow Hold after each set. Add load each set. Rest ~2 min between sets
Metcon (Time)
“Diannie”
Deadlift (225/155)
9-15-21
Ab Mat Sit-up
18-30-42

Crx: V-ups
Cooldown
3 sets
5 Jefferson Curls + :30 thoraxic spine stretch
December 10, 2018

Saturday 12.8.18

By WODNo Comments
Metcon (Time)
Teams of 3 – For time
300 Calorie Assault Bike

A) AAB Sprint
B) Rest
C) Pacesetter:
15 KBS (53/35)
10 Toes to Bar

Sx: 250 Cal
Crx: 350 Cal
December 7, 2018

Friday 12.7.18

By WODNo Comments
Weightlifting:
Paused Front Squat (8 x 3)
3 reps every 1:30 for 12 minutes
Perform working sets at 70% of 1RM Clean
Metcon (Time)
5 Rounds for time
15 Farmers Lunges (50/35)
10 Burpee Over Dumbbells

Crx: 70/50#
18 min CAP
December 6, 2018

Thursday 12.6.18

By WODNo Comments
Gymnastics
Skill Day: Pull-ups/Kipping
L1: Strict – 5 x 5 AHAP
L2: 5 x 3  kipping w/ 1 sec hold
L3: 5 x 4 assisted butterfly (box)
Metcon (AMRAP – Reps)
AMRAP 10
HSPU
Pull-ups
3…6…9…etc

– rest 1:30 –

AMRAP 2
Max Muscle-ups (Bar/Ring)

Don’t tear your hands. Switch to ring rows if skin starts to feel like tearing
December 5, 2018

LOCATION
702 8th Ave, Belmar, NJ

CONTACT
info@crossfitspeakeasy.com
(908) 452-1345