Workouts for the Week

 In WOD

 

ShockMansion18NOTE: If you are new to CrossFit and CrossFit South London, please don’t cherry pick your workouts relative to your current fitness ability. Our Coaches are here to help scale and progress you through any workout that is prescribed.

Remember our policy: Technique Before Time, Technique Before Load: Mechanics→Consistency→Intensity

Monday

Strength
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

WOD
“Jackie”
For time:
Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps

Time to beat – 5:11 (Josh Bridges, 2013 Regionals) and 6:05 (Sam Briggs, 2013 Regionals)

Tuesday

Strength
Take 15-20 minutes to build to a heavy Jerk (Split or Power)

WOD
Complete 4 rounds for max reps
60 secs STO 60/40kg
30 secs rest
60 secs Double unders
30 secs rest

Wednesday

Strength
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
70/45kg. Power Clean x 10 reps
Burpees x 10 reps

Thursday

Strength
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

WOD
Four rounds for time of:
50/35kg Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

Friday

Strength
Four sets of:
Dumbbell/KB Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds

WOD

Complete as many rounds and reps as possible in 4 minutes of:
42.5/30kg Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Saturday

WOD
2014 Regionals, Event 6
For time:
50 calorie row
50 box jump overs (24/18″)
50 deadlifts (80/55 kg)
50 wall balls (9/6 kg)50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 calorie row

40 minute time cap

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