Coach Mark

SWOD (16 min)
Week 1
A. Tall Snatches 4×3
B. EMOM 10 min
Minutes 1-4: Snatch x 3
Minutes 5-7: Snatch x 2
Minutes 8-10: Snatch x 1
*All Squat

WOD
3-6-9-12-15 OHS (95/65)
15-12-9-6-3 Burpees
(15 min cap)

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD: Week 6 Back Squat* (18 min)
Wendler Program Notes:
Determine your “base number”. Base number= (90% of your 1RM) + 10lbs
“+” denotes do that number of reps and then as …

JOIN US AT BALLAST POINT AFTER 18.5 FRIDAY NIGHT LIGHTS!!

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar …

SWOD (16 min cap):
A1) Bulgarian Split Squats 3 sets x 8-10 (each side), Rest 30-60 Sec
A2) Alternating Weighted Box Step Ups 3 sets x 8-10 (each side) Rest 90 Sec
or Make up Tues or Weds SWOD

WOD…

External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M

SWOD Week 5: Clean and Jerk Progression (18 min)
2 Cleans and 1 Jerk x 2
1 Clean and 1 Jerk x 4

WOD
Buy in: 800 m
10-1 Hang Power Cleans (135/95)*…

SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) Bicep Opener 3×3-5 reps in each position
A3) Shoulder Opener 3×3-5 reps in each position

WOD
AMRAP 9min
20 Double Unders
15 Russian KB Swings (70/53)
10 …

SWOD: Week 5 Back Squat* (18 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM + 10lbs.
“+” denotes do that number of reps and then as many as you can until failure

Back …

WOD
32 Double Unders
24 Ball Slams (30/20)
16 Ring Rows
200m Run with Slam Ball
4 Rounds for time

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• CONGRATS DRE!  ATHLETE OF THE QUARTER!

Workout 18.4

For time:
21 deadlifts, 225/155lb.
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups…

Announcements:

• FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
  • What is the CrossFit Open?
• CONGRATS DRE!  ATHLETE OF THE QUARTER!

SWOD (16 min cap):
A1) Glute Bridges 3 sets x 5-7, Rest 30-60 Sec
A2) Alternating Cossack Squat 3 sets …