Workouts for the week

 In WOD
5D3_6346

CF Open 14.1, 1 down 4 to go!!

 

Monday

Strength/Skill
In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

WOD
Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

Tuesday

Strength
Three sets of:
Overhead Squat x 8-10 reps @ 20X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

WOD
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (10/6kg)
60 Double-Unders

Wednesday
Strength
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

WOD
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups

Thursday

Strength
Six sets of:
Push Press + 2 Push Jerk
Rest 3 minutes between sets and use that time to work hip mobility and prepare for WOD.

WOD
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps

*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 60/70kg.; for advanced females, consider 42.5/50kg)
**Coaches will have scaling and strategy recommendations for anyone competing in the Open tomorrow and don’t currently have hspu.

Friday

CrossFit Games Open 14.2

Saturday

NB: Please note there will only be an 8.30 class in Blackrock due to the open WOD 14.2, please come to support your fellow CFD members

Team – WOD

Push & Pull”
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
Bodyweight Bench Press x 150 reps
Pull-ups x 200 reps
You must finish both your bench press and pull-ups before your teammate may begin his/her bench press. So, Teammate A completes as many unbroken reps of bench press as possible, then immediately jumps onto the pull-up bar and completes as many unbroken pull-ups as possible. Teammate B may only begin pressing after Teammate A has come off the pull-up bar. Teammates B and C may adjust the weights on the barbell while Teammate A does pull-ups.
Scaling – adjust the weights of the bench press so that on your first set you are capable of completing 10-20 reps.

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