A. Build to a heavy single Split Jerk, then drop the weight to about 80 to 85% of that and do 9 more singles with plenty of rest between sets.
B. 5 sets:
10 Touch and go clean & jerk
30 double unders
rest 1 min between sets
Notes:
A. Stick with the rx’d % and aim for perfection with the dip, drive and foot placement.
B. Choose a weight that will allow touch and go reps for the clean & jerk. Use push jerk if possible. Coach will assign variations on clean and jerk as needed. For double, scale reps or do 3x singles, as assigned by coach.

A. ~10 min skill work for each item:
Rope climbs (practice foot clamp)
KB (turkish get-up & snatch)
Toes to Bar & Pullups (practice kip, chest to bar pullup & L-pullup)
B. 3 Rounds for time:
10 KB Snatch each side
75 Single Skips
50 Double Unders
25 Crossovers

Please post results to comments.

A. Squat 5, 4, 3, 2, 1 reps, not maximal, with plenty of rest between sets
B. 5 Sets Not for Time:
L-Sit Hold AMSAP
Max Unbroken Double Unders

Advanced Class 2PM:
A. 10 minutes muscle-up skill work
B. Every minute on the minute for 10 minutes:
2-3 EROM HSPU
4-6 Box Jumps (30″/24″)

Please post results to comments…

Please note that we are having some of the walls in the gym painted on  Saturday night.  If you are sensitive to paint smell, you may want to reschedule your Sunday workout or ask the coach to work in the small gym instead of the main room.  The 2PM class will be held in the small gym.

A. Snatch; build to a heavy single; coach will assign specific snatch work on an individual basis
B. 7 Rounds for time:
7 Snatch
49 Double Unders

A. Set clock for 15 minutes:
Start with 1000M Row, then AMRAP in the remaining time:
10 Box Jumps (24″/20″) or stepups
5 Paralette Shoot Throughs
B. AMRAP in 3 min:
30 Unbroken Double Unders

Please post results to comments.

A. Ring Dips: 3 sets x (AMRAP-1)
B. Deadlift 3 x 2; aim to do all 3 sets of 2 heavier than your heavy triple on Nov 10th, or around 92-97% of last 1RM
C. AMRAP KB snatches in 2min @ 55#/35#

Level 3 Class 2PM:
A. 10 Min Gymnastics Skill Work
B. EMOTM for 10 min:
1 Challenging Rope Ascent
8 Speed Burpees
C. for time:
8 clean and jerk – 135#/95#
25 double unders
Row 250 m
20 double unders
8 clean and jerk – 135#/95#
20 double unders
Row 250 m
25 double unders
8 clean and jerk – 135#/95#

Please post results to comments.

A. Build to a heavy single push press
B. From CrossFit.com November 5, 2011:
For time:
Row 300/250 meters
135/95 pound Push press, 20 reps
Row 300/250 meters
135/95 pound Push press, 15 reps
Row 300/250 meters
135/95 pound Push press, 10 reps
Row 300/250 meters
135/95 pound Push press, 5 reps

Beast Double (Modified from Nov 3, 2011 WOD):
20 Rounds of 30 sec of work + 30 sec of rest, rotating between the following stations, for max points:
Rope Climbs 1 ascent = 1 point
Sandbag Carry 1 mat length = 1 point
Double Under 4 reps = 1 point
“The Pit” aka running in place on the crash mat with 75/55lb barbell 4 steps = 1 point
Spiderman Plank = left knee to left elbow + right knee to right elbow = 1 point

CrossFit Winnipeg Athletes

for time;
50 double unders
5 thrusters – 95#/65#
40 double unders
10 thrusters – 95#/65#
30 double unders
15 thrusters – 95#/65#
20 double unders
20 thrusters – 95#/65#
10 double unders
25 thrusters – 95#/65#

Sectionals Athletes

part 1:
Do CFWA Workout of the Day

rest 6 hours

part 2:
for time;
150 KBS – 2pd/1.5pd

Workout of the Day

A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets

B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec

C. AMRAP Double Unders in 8 min

Source: OPT

Rest day tomorrow for sectionals athletes

Workout of the Day

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Rest day tomorrow for sectionals athletes