Workouts for the Week

 In WOD

cf games

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Monday

Strength
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets

WOD
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

Tuesday

Strength
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 8 minutes of:
60/40kg Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Wednesday

Strength
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Supinated ring rows x 6-8 reps each @ 2020
Rest 60 seconds

WOD
In teams of two, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Complete as many Burpee Box Jump Overs as possible in 6 minutes

Thursday

Strength
Take 10-12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

WOD
Every minute, on the minute, for 15 minutes:
Deadlift x 2 reps
Burpees over Barbell x 6 reps

Load on the deadlift should be challenging, but without sacrificing sound mechanics.

Friday
The CrossFit Games Open 14.1 – Friday Night Lights
To be announced late Thursday night

Saturday

In teams of three, with only one person working at a time, complete:
100 Dumbbell Snatch
150 Pull-Ups
Run 1800 Meter Relay
300 Squats

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