Pride – Workouts for the Week

 In Competitors - Pride

perp2

 

Monday

OLY
Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
(use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds

Mike causer – OlY Development for Crossfit

Wednesday

SKILLS
Three sets, not for time, of:
Double-Unders x 40 reps
Pistols x 3-4 reps each leg
Toes to Bar x 10 reps

OLY
Every minute, on the minute, for 10 minutes:
Power Clean x 2 reps @ 80-85% of 1-RM Clean

Strength/Lower intense
Front Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 5 reps @ 85%
Rest 2-3 minutes between sets.

WOD
Four sets for times of:
Row 350 Meters
Rest exactly 60 seconds

Thursday

SKILLS
Three sets, not for time, of:
Muscle-Up x 3-6 reps
GHD Sit ups x 15-20 reps
(perform as quickly as possible)

OLY
Take 15 minutes to build to a heavy Jerk

WOD
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots(15,10kg)
25 Kettlebell Swings (24/16 kg)

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:
45 CTB Pull-Ups

For C, note your results as follows:
8 + 22 reps, 1:42

Saturday

OLY Intense
Five sets of:
Power Snatch + Snatch
Rest 2-3 minutes

WOD – 1
Three sets for times of:
Double-Unders x 40 reps
Toes to Bar x 15 reps
Rest 2 minutes

WOD – 2
Three sets for times of:
15 Thrusters (60/40kg)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

WOD – 3
Three sets of:
15 Deadlifts (120/75kg)
20 Handstand Push-Ups
(ladies – 15 HSPUs)
Rest 4 minutes

Recent Posts

Leave a Comment