Coach Brandon Farewell WOD
Partner up! Split work any way you want.
Buy-In
800M Run Together
then
50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20)
100 Box Jumps (24/20)
150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20)
200 Dumbbell Goblet Squats
Cash Out:
800m Run Together
(Rx+: Hang Squat Snatches)
Strength:
Overhead Squat
25 minutes to establish 3 rep. max from the ground.
Conditioning:
4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs
Pick up where you left off on each AMRAP.
Strength:
Back Squat
25 minutes to establish 4 rep. max.
Conditioning:
For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)
5:45 PM
Skills Clinic with Brandon.
Strength:
Handstand Walk Technique
then
AMRAP 7
Handstand Walk
Rx: Max Distance (meters)
Conditioning:
AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups
Overview of the Week
| Monday | Front Squats | |
| Tuesday | Handstand Walk Practice | Skills Clinic (5:45 pm) |
| Wednesday | Back Squats | |
| Thursday | Overhead Squats | |
| Friday | Brandon’s Partner MetCon | |
| Saturday | Deadlifts | CrossFit Kids WOD |
| Sunday | Muscular Endurance Tests |
Strength:
Front Squat
25 minutes to establish 3 rep. max from the ground.
Conditioning:
AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)
Strength:
E2MOM 14
2 Push Jerks + 1 Split Jerk
Conditioning:
5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00
Start where you left off on each AMRAP.
Strength:
Deadlift
3×4@80-85%
2×4@85-90%
Conditioning:
For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)
Strength:
E3MOM 15
Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups
Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips
Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups
Conditioning:
AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar
Strength:
Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)
Conditioning:
5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)
Finisher:
5 Minutes
Max Distance Farmers Walk