WOD

KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Wednesday 20NOV19

11/16/2019

Skill:
12EMOM
Min 1: :40 HS Walk or highest HSPU progression (include head-stand if need be to get inverted)
Min 2: :40 Ring Muscle Ups or highest Pull-Up Progression
Min 3: :40 MB Russian Twists

Strength: (20 Minutes)
A. Pendlay Row (Watch Video)
4 x 8reps (Building w/ excellent form)

B. Alternating DB Biceps Curl w/ Supination
3 x 10/Arm

Saturday 23NOV19

11/16/2019

Partner WOD
25AMRAP
50 Alt DB Snatch (50/35)
40 Front Squat (135/95)
30 HSPU
20 DB Box Step Up (24/20)
10 Bar MU
*Teams of 2, one partner working at a time
*Use same db for step ups
MU Scale= 20 C2B Pull-Ups > 20 Pull-Ups > 30 Ring Rows
HSPU Scale= 10 Wall Walks > 40 DB Z Press

Friday 22NOV19

11/16/2019

Strength: (20:00)

A. Deadlift 5x5 (70%)

B. Bench Press 5x5 (building)

Metcon: (10:00)
“Rx”
Every 2 Min for 5 Rounds
12 Deadlift (135/95)
9 Hang Power Clean
6 S2OH
Scale: Adjust weight as needed

Thursday 21NOV19

11/16/2019

Strength:
Every 2 minutes for 7 sets
Power Snatch + OH Squat + Squat Snatch (building)
(Drop the bar after the OHS)
Metcon:
“Open 11.1”
10AMRAP
30 DU’s
15 Power Snatch (75/55)
“Scaled it. Nailed it!”
10AMRAP
60 Jump Rope Singles
15 Hang Power Snatch

Tuesday 19NOV19

11/16/2019

Strength: (20:00)
Behind the Neck Split Jerk
2,2,2,1,1,1 (building- more than last week)
* Focus on "fast arms" and driving yourself down, not bar up*
Metcon:
12AMRAP
9 TTB
12 1-Arm DB Press (50/35) *6/Arm
15 Box Jumps (24/20)

Monday 18NOV19

11/16/2019

Strength: (20:00)
Back Squat
% of 3RM
5@65%
5@75%
Max reps @85% (People generally get 10-15 reps on their max reps)
Metcon:
7AMRAP
10 Front Squat (135/95)
200M Run (.1 Mile on Treadmill w/ Run up and down hallway)

Saturday 16NOV19

11/10/2019

Metcon: For Time
“Rx”
6 Rounds
Every 5 Minutes (E5MOM)
21/18 Cal Row
15 Burpee Over Rower
9 Hang Power Clean (135/95)

“Intermediate/Fundamental”
6 Rounds
Every 5 Minutes
15 Cal Row
10 Burpee Over Rower
9 Hang Power Clean (95/65)

Friday 15NOV19

11/10/2019

Strength:
Every :90 for 6 Sets
Power Snatch + Hang Squat Snatch
**Point of performance: Drive the heels into the floor when pulling from the floor; this will create a stronger pull and prevent falling forward

"Fundamental"
Front Squat 5x5

Metcon:
“Rx”
10AMRAP
5 Power Snatch (95/65)
10 Toes To Bar
20 DU's

“Scales it. Nailed it!”
10AMRAP
5 Hang Power Snatch
10 Knees To Chest or Highest Progression
40 Singles

Thursday 14NOV19

11/10/2019

Skill:
9EMOM
Min 1: :40 Tempo Ring Dips (3/3/X/3) (Sc. Banded)
Min 2: :40 Strict Pull-ups (Sc. Banded, Low-bar, Jump to hold + negative)
Min 3: :40 Dead Bugs

Metcon:
20AMRAP
30 Cal Row/Bike
30 Sit Ups
30 Russian KBS (53/35)
30 Box Jumps (20/14)

Monday 11NOV19

11/10/2019

Recognizing Veteran's Day

"MCGHEE"
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

The "McGhee" Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.

AMRAP in 30 minutes

5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Scale: Reduce deadlift weight / reduce box jump height or do step-ups.

WE'RE SOCIAL:

“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”

“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

CrossFit Journal: The Performance-Based Lifestyle Resource

Kraken Crossfit© 2014 | 5301 Leary Avenue NW, Seattle, WA 98107 | (206) 789-5010 | kyleh@olympicathleticclub.com