Workouts for the Week

 In WOD

pc

Monday

Strength
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

WOD
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 70/50KG)

Tuesday

Strength
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (42.530kg)
Double-Unders x 30 reps

Wednesday

Strength
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings

WOD
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

Thursday

WOD
Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

Friday
“CrossFit Games Open 14.4″

Saturday

In teams of 2, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Kettlebell Swings
10 Burpees
300 Meter Run

Recent Posts

Leave a Comment