The WOD Diaries

GZCL Week 3

Day 1: SQUAT

4x3 @ 87% (205lbs)

2x5 @ 75% (175lbs)

2x5 front squats @ 75% (145lbs)

2x8 reverse lunges @ 135lbs

2x8 OH squats w/ 25lb plate

 

 

Day 2: OHP

4x3@ 85% (75lbs)

2x8 push press @ 75lbs  

2x8 push jerks @ 95lbs

3x8 barbell row @ 95lbs

3x8 lateral raises w/ 20lb dumbbells

 

Day 3: DEADLIFT

4x3 @ 245lbs

4x5 @ 185lbs


WOD

Back squats 7 @ 65%, 5 @ 75%, 3 @ 85%

4 rounds:

200m run

10 shoulder to overhead, 65lbs

10 pullups

10 wallballs, 20/14

 

Day 4: BENCH

4x3 @ 95lbs

4x5 @ 80lbs

3x8 closegrip bench @ 75lbs

2x8 barbell row @ 85lbs

2x8 KB strict press w/ 8kgs

 

Day 5: EVERYTHING

Power snatch work: 3x1 @ 85%

Clean and jerk work @ 70%

Back squats: 3x3@ 80%

 

CANWEST GAMES QUALIFIER

7 Rounds for Reps

6’ 25m shuttle runs

Snatches x Max Effort
This was an interval workout: athletes had one minute to complete 150m in shuttle runs, then complete as many snatches as possible in the time remaining. During a two minute rest, the athlete added weight to the bar. The athlete continued until they reached an interval that they couldn’t complete a single snatch.

Stay tuned for a full breakdown of how this workout turned out! (Spoiler alert: I’m currently in third, but that may change.)

The WOD Diaries

GZCL Week 2

DAY 1: OHP

4x3 @ 90% (75lbs lol my poverty press numbers)

2x8 @ 75% (65lbs)

2x8 @ 70% push press (95lbs, percentage based off jerk 1RM)

3x6 HSPUs

3x10 barbell rows w/ 75lbs

3x6 dumbbell press w/ 20lbs

 

DAY 2: SQUAT

4x3 @ 85% (200lb)

2x8 @ 70% (165lb)

2x8 @ 70% front squats (135)

2x8 reverse lunges @ 135lbs

CrossFit class

 15-12-9-6-3

Burpees

C2B

Front Squats

C2B

 

DAY 3: BENCH

4x3 @ 85% (95lbs)

2x8 @ 70% (75lbs)

2x8 @ 60% close-grip bench (65lbs)

3x10 barbell row w/ 75lbs

3x10 dumbbell push press w/ 20lbs

2x10 tricep extensions w/ 15lb plate

 

DAY 4: DEADLIFT

1x3 @ 240 (85%)

3X3 @ 245 (87%)

Worked up to a heavy (for me) 1RM clean afterwards at 145lbs.

Session 2

For time:

100 double-unders

80 air squats

60 box jump step downs

40 cleans @ 85lbs

60 burpees over the bar

80 air squats

100 double unders

In 19:00.

 

DAY 5: SQUAT

I was not feeling it by day 5 this week – all sorts of DOMS and tweaks, so I  did some squats and then dropped in to the Olympic lifting class.

3x3 @ 185 (75%)

3X3 Push jerks from the split position

3X3 Jerk dips

 

DAY 6:

40 minute EMOM

Min 1: 50 double-unders

Min 2: 5 burpee pullups

Min 3: 10 calorie row

Min 4: 15 wall balls (14lbs, 9 foot)

Min 5:  rest