Workouts for the week

 In WOD

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
“CFD 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″

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

Recent Posts

Leave a Comment