Father Andrew's Hot Body Gym

November 16, 2009

Workouts Week of Nov. 16

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 9:04 pm

 

Mara cleans it up

Tuesday – WOD 1

Complete as many rounds as possible in 15 minutes:

65 lb Power snatch, 12 reps
10 Ring Push-ups

Those who are not comfortable performing the snatch should perform power cleans.

Wednesday – WOD 2

21-15-9 for time:

Pull ups
Push Jerks

Choose an appropriate load – preferably a weight heavier than what you use for Fran.
2, 9 rep rounds for time:

Friday – WOD 3

As many rounds as possible in 15 minutes:

15 Overhead Kbell swings
10 Burpees
5 modified muscle ups

A brief primer on modified muscle ups can be found here

Saturday – WOD 4

Crossfit Total

1 rep max of:

Deadlift – Squat – Press

Your 1 rep max in each exercise added together is your crossfit total. Note: after warming up, only 3 attempts at each lift are allowed.

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5 Comments »

  1. For the total, does it mean 3 reps at each level of weight or three lifts total? For example, is it, pick three weights and then lift each one once and you’re done, or lift until you get close to your max and once you get to a heavy weight you get three tries?

    Comment by Graham — November 17, 2009 @ 6:29 pm

  2. WOD 1

    AV – 65 lb/6 rounds
    MV – 75 lb/4 1/2 rounds
    JE – 75 lb/5 1/2 rounds
    AR – 75 lb/8 rounds
    CR – 45 lb
    SA – med ball/9 1/4 rounds
    JM – 45 lb/9 rounds
    GW – 65 lb/4 rounds
    ME – 75 lb/6 rounds

    WOD 2

    AV – 65 lb/9:06
    MV – 75 lb/10:08
    JE – 115 lb/9:42
    AR – 75 lb/5:25
    CR – 45 lb/8:31
    GW – 105 lb/17:55
    ME – 75 lb/11:43

    Awesome work, Andrew!

    Doing push-jerks after a hard clean workout makes my deltoids angry….

    Comment by Mara — November 18, 2009 @ 7:16 pm

  3. WOD 3

    AV – 5 rounds – 35# KB
    MV – 5 rounds (+30 sec) – 35#
    JE – 7 1/2 rounds – 55#
    AR – 5 rounds – 35#

    Comment by Mara — November 25, 2009 @ 2:36 pm

    • I actually upped the ante and used the 55# kettlebell on WOD 3. Time to Ramp it up, right Mara?! Pushing big weight to finish out the year

      Comment by Micah Vandegrift — November 26, 2009 @ 12:32 am


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