WOD - November 8, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 7x1 Power clean, squat clean AHAP -- rest 60s
2) 5x1 2 Push press, 2 Split jerk AHAP -- rest 60s

Strength:
Low bar back squat: 1x5 @ 80%, 2x3 @ 85%, 2x3 @ 87.5%, 2x3 @ 90% -- rest 2:00

Work Capacity:
3 Rounds for time of:
* Run 400m
* 15 Box jump-overs (24"/20")
* 20 KB Swings (53#/35#)

Additional:
3x10 Glute-ham raises AHAP

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Rest Day - November 7, 2012 - Wednesday

Rest Day

Relax, stretch, and enjoy the day off. Please come out to CrossFit Southie this weekend to support the competitors from Reebok CrossFit Back Bay who are participating in the Garage Games Final on Saturday and Sunday. The event will run on both days from mid morning to late afternoon.

WOD - November 6, 2012 - Tuesday

WORKOUT OF THE DAY

BARBELL WORK:
1) 5x3 Chinese-style clean pull AHAP -- rest 60s
2) 7x1 Clean and jerk @ 95% -- rest 60s

STRENGTH:
5x3 High bar back squat @ 23x1 tempo, 72.5% of most recent 1RM -- rest 60s

WORK CAPACITY:
4 Rounds for total time of:
* Row 500m
* 20 Burpees
* 20 KB Swings (70#/53#)
Rest 1:1

ADDITIONAL:
30 Strict T2B + 30 Pistols (alternating legs) + 60 Hollow rocks

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WOD - November 5, 2012 - Monday

Workout of the Day

Barbell Work:
1) 5x3 Snatch high pull AHAP -- rest 60s
2) 7x1 Power snatch, hang power snatch, hang squat snatch -- rest 60s
3) 5x3 Snatch press-under (no heave) -- rest 60s

Strength:
Rest 45s between every set and every exercise:
1) 3xME Strict Press (115#/75#)
2) 3x15 Strict C2B pull-ups
3) 3x25 UB KB Swings AHAP
4) 3x15 Banded reverse hypers (fairly heavy)
NOTE: If you do not have a reverse hyper, simply attach resistance bands to a GHD and perform the reverse hypers in this fashion.

Additional:
50 GHD sit-ups/50 GHD hip extensions

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Rest Day - November 4, 2012 - Sunday

REST DAY

Stretch, recover, and sit in a sauna if possible. Cleanse and repair your bodies for the coming week of training.

WOD - November 3, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 mins to establish a 1RM Snatch
2) 5x3 C&J @ 65%, focus on speed and high elbows/tight chest on jerk -- rest 60s

STRENGTH:
Front Squat; 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

WORK CAPACITY:
12-9-6-3 reps for time of:
* Muscle-ups
* Hang power cleans (225#/135#)

ADDITIONAL:
3x800m run -- rest 2:00

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WOD - November 2, 2012 - Friday

Workout of the Day

Barbell Work:
1) 5x3 3-position halting snatch grip deadlift (pause for 2 seconds at knee, mid thigh, and hip) AHAP -- rest 60s
2) 5x1 Snatch balance + 3-position OH squat AHAP -- rest 60s

Strength:
Death by Clean and Jerk (205#/120#)
Rest 5 minutes, then;
Death by Clean and Jerk (155#/105#)
NOTE: Death by C&J means that you perform 1 C&J the first minute, 2 the second minute, 3 the third, etc until you cannot complete the prescribed number of reps in that minute. Your total score for each is the minute reached plus any additional reps.

Additional:
AMRAP 5 minutes of:
* Turkish get-ups (75#/55# BARBELL -- alternating arms)

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