Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

WOD
Three rounds for time of:
Front Squats x 8 reps
400 Meter Run
(Barbell originates from the ground – no racks. Recommended weights are 85/50kg. The eighth rep should be a battle.)

Tuesday

Strength
Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.

WOD
Four rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps

Wednesday

WOD
Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
100 Meter Run

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:
Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 7 minutes of:
Box Jumps x 15 reps
Pull-Ups x 10 reps

Thursday

OLY Development
Snatch
Take 15-20 minutes to build to a heavy single.

WOD
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (60/40kg)
6 Handstand Push-Ups
9 Ring Dips

Friday

15 mins of gymnastics

Freaks on Friday

Saturday

WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (42.5/30kg)
60 seconds of Rowing (for Calories)
Rest 60 seconds

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