Perpetua Pride – Workouts for the Week

 In Competitors - Pride

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Monday

Skill
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)
Muscle-Ups x 3-8 unbroken reps

OLY Development
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
Build over the course of the four sets.
+
Four sets of:
Snatch x 1 rep
Rest as needed
Continue to build with singles for four attempts.

WOD

Complete as many rounds and reps as possible in 6 minutes of:
50/35kg Hang Snatch x 5 reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps

Strength
10 min EMOM
3 Front Squat @ 78%

Tuesday

Skills
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)

Strength
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed

WOD – A
Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (42.5/30kg)
25 Push-Ups
Rest 2 minutes

WOD – B
For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing

Wednesday

Strength
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90-95%
Rest as needed
Let feel dictate, and feel free to deviate from these percentages today if you’re not firing on all cylinders.

OLY Development
Take 10-15 minutes to work on Clean & Jerk technique.
If your speed and mechanics look good, you may build in weight by feel, but keep in mind that our goal is to perform well on Friday in the Open, so don’t smoke yourself here.

WOD
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (135/95 lb)
10 Wall Ball Shots (20/14 lb)
20 Double-Unders
(Practice your transitions )

Three sets for times of:
5/3 Muscle-Ups
10 Toes to Bar
Rest 2-3 minutes

Thursday

Physical and mental restoration.

Friday Night lights

Crossfit open 15.1

Saturday

If you choosing to repeat the Open workout then this will be active recovery day

Skills
Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Pistols x 6-8 reps each leg
Toes to Bar x 10-12 reps

WOD
Complete as many rounds and reps as possible in seven minutes of:
200 Meter Run
10 Box Jump-Overs (24″/20″)
15 Push-Ups
20 Pull-Ups

Rest exactly three minutes, and then . . .

Three rounds for time of:
15/10 Handstand Push-Ups
30 Double-Unders

Sunday

Crossfit Open 2015 – Repeat

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