Workout for the Week

 In WOD

bench_press_crossfit

NOTE: We are having a social gathering with alcoholic beverages this Friday during and after the final Open WoD. Please make sure you can come by to join in on the fun.

As always, NOTE: 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.

Monday

Strength
Bench Press
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep
Rest 2-3 minutes between sets

WOD
“CFSL Gone Bad”
Three rounds for max reps:
60 seconds of Bench Press (60/40kg)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest

Tuesday

Strength
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;

WOD
For time:
50/35kg Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
50/35kg. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
50/35kg. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 600 Meters

Wednesday

Strength
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 2 minutes

WOD
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

Thursday

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

WOD
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps

Friday
CrossFit Games Open 14.5
Remember that we are having a few drinks after this final Open Wod, so please make sure you can pop by with friends and family.

Saturday
In teams of three, with only one partner working at a time, complete the following for time:
300 Squats
200 Push-Ups
100 Toes to Bar
3000 Meter Row

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