RedShed CrossFit

221021 Friday

Day 5
Friday 221021

GRIP STRENGTH

A. 1 Complex every 1:30 x 5
1 Power clean
1 hang squat clean
2 front rack lunges
1 hang squat clean
Rest an additional 2:30, then B
B. AMRAP 20:00
12 alt pistols or 6/6 high box step ups
24 pull-ups
48 du/ 100 singles
24 GHD or weighted ab-mat sit-ups
12 alt DB snatches
* 1 rope climb (increase rope climb by 1 each round

221020 Thursday

Day 4
Thursday 221020

Aerobic Intervals
A. 2:00 work 1:00 rest x 8 repeatable effort

221019 Wednesday

Day 3
Wednesday 221019

A1. 5 Tempo goblet squats 3331, rest TOM then A2.
A2. 7-10 burpees AFAP, rest to TOM then A3
A3. 1-5 strict pulling reps @ :00, :20, :40, rest to 4:00 then back to A1 x3
Rest an additional 2:00, then B
B. AMRAP 12:00
Max calories
E2MOM staring at 0:00 5 barbell thrusters 75/55

221018 Tuesday

Day 2
Tuesday 221018

Sprint Day

A1. 1 set every 6:00 x 5
:20 bike sprint + 7 plate squat hops
0:00, 6:00, 12:00, 18:00, 24:00
A2. 1 set every 6:00 x 5
:20 Hollowbody Rocks
:20 shuttle sprint
3:00, 9:00, 15:00, 21:00, 27:00

221017 Monday

Day 1
Monday 221017

A. Split Jerks 5RM
1 set of 5 every 2:30 x 5
Rest and additional 2:30, then B
B. AMRAP 3:00 90% effort DB nte 60/45
6 alt db Clean & Jerks
5 T2B
Rest 2:00, then C
C. AMRAP 3:00 90% effort DB nte 60/45
5 HSPU or 1 Wall climb
6 DB Sumo Deadlifts
Rest 2, then D
D. AMRAP 6:00 90% effort DB nte 60/45
6 alt db Clean & Jerks
5 T2B
5 HSPU or 1 Wall climb
6 DB Sumo Deadlifts

221016 Rest Day

Rest Day

Week of 221017 Preview

221015 Saturday

WOD 221015

Coach's Choice

Fitness Outside of the Shed...

221014 Friday

Day 5
221014 Friday

Grip Strength
“Belching DB DT”
.DT.DT.DT.DT.DT. 50/35

Dot = 10 burpees
DT = 1 round of DT
12 dual db deadlifts
9 dual db hang power cleans
6 dual db push jerks

221013 Thursday

Day 4
221013 Thursday

Aerobic intervals + Skill work
A1. 1:00 apparatus 90% effort
A2. 1:00 athlete’s choice skill work
A3. 1:00 rest return to A1 x 8

221012 Wednesday

Day 3
221012 Wednesday

A. Tabata Mash-up
Ring rows
HRPU

Rest 2:00

B. 5 sets
1:00 max DU -or- BJSD
1:00 rest

Rest an additional 2:00

C. AMRAP 8:00
20 alt DB snatches
10 front rack DB lunges
5 pu/c2b/mu