Saturday November 07 is Synergy Strength SOUTH EAST’s official grand opening. Synergy Central will be closed and we will all head over to Synergy SOUTH EAST for a WOD (read more HERE)
Sunday November 08 – we will be taking part int he CROSSFIT LIFT-OFF. You can choose to max out your snatch and clean and jerk or do the wod provided…or both.
“S.O.B.”
CF JOURNAL ARTICLE – Frailty, Thy name is Woman?
MON November 03/15
SOB – Cycle 07
WOD –
Level 2+3 – Fitness & Sport
A. Power snatch + hang snatch + snatch balance – build to heavy set (limiter is power or snatch balance)
>>>In Class
A. Deadlift to knees (pause 2 sec) + deadlift 5×1+3 – build to heavy set
B. “Alberta”
Complete in 2 min;;
– 3/5 Muscle-ups
– 6 gym width sprints
– 24/32kg KBS until 2 min
Every 5 min x 4 rounds
Level 1 – Health
A. Deadlift to knees (pause 2 sec) + deadlift 5×1+3 – build to heavy set
B. “Alberta”
Complete in 2 min;;
– 6 pull-ups
– 6 gym width sprints
– 16/24kg KBS until 2 min
Every 5 min x 4 rounds
Elements
A. Deadlift to knees (pause 2 sec) + deadlift 5×1+3 – build to moderate set
B. “Alberta”
Complete in 2 min;;
– 6 pull-ups or ring rows
– 6 gym width sprints
– KBS until 2 min
Every 5 min x 4 rounds
**T2W program please rest today
L2T – Level 2
A. Rope climbs – technique (5-10 min)
B. HSPU technique + EMOM x 6 min
C. Power snatch + hang snatch + snatch balance – build to heavy set (limiter is power or snatch balance)
TUES November 03/15
SOB – Cycle 07
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Drop snatch x10 – empty bar
B. High hang vertical torso snatch 2×5 – bar
C. High hang snatch 2×5 – light load
D. Hang snatch x5 – moderate
Snatch 3×3 – build to heavy
B. “Tabata”
Complete the following muscular endurance tests for reps;
– tabata push-ups
Rest 1 min
– tabata pull-ups
Rest 1 min
– tabata squats
**Tabata is 20sec of work 10 sec of rest.
T2W – Level 3
A. Rope climb technique
B. Power snatch + hang snatch + snatch balance – build to heavy set (limiter is power or snatch balance)
C. Deadlift to knees (pause 2 sec) + deadlift 5×1+3 – build to heavy set
D. “Alberta.2”
Complete in 2 min;;
– 3/5 Muscle-ups
– 6 gym width sprints
– 24/32kg KBS until 2 min
Every 5 min x 4 rounds
WED November 04/15
SOB – Cycle 07
WOD –
All Levels
Test Day 1 of 7
A. Max effort kipping MU’s
>>>In Class
A. “CF Total”
– Max effort back squat, press, deadlift
L2T – Level 2
A. HS holds and wall runs
B. Rowing technique
C. Max effort MU’s
D. Max effort HSPU’s
E. Prep for CF Total
THURS November 05/15
SOB – Cycle 07
WOD –
All Levels
Test Day 2 of 7
A. Max effort HSPU’s
>>>In Class
A. Max effort unbroken DU’s in 2 min (shoot for longest unbroken set within)
B. Max effort strict pull-ups or strict MU’s
C. Max effort pistols in 90sec
D. Max effort push-ups or parallel bar dips
E. Row 500m for time
T2W – Level 3
A. Complete class, then;
B. “CF Open 13.4”
AMRAP in 7 min of;
– Clean and jerk @ 95/135#
– T2B
3, 6, 9, 12…
FRI November 06/15
SOB – Cycle 07
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. HS wall walk-ups x 10
B. HS holds on wall 3x comfortable time (max 60sec)
C. Rope climbs – AMRAP in 8 min
**Choose lying, ½ climb, full, but rest as needed
D. Complete in partners;
– Row 350m
– 10 burpees over rower
– 40 skip rope or DU’s
4 rounds for time
SAT November 07/15
SOB – Cycle 07
WOD –
Come join us at Synergy South East for a burger or smokies after your team bench mark girls workout.
READ more about the event here.
SUN November 08/15
SOB – Cycle 08
WOD –
ALL LEVELS
A. Max effort snatch
B. Max effort clean and jerk
C. Lift -off WOD (TBA)
**Head over here to see workout announcement HERE on November 05.
