Workouts for the Week

 In Crossfit, WOD



Four Sets of:
Clean x (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 70/45kg.


Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run


Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.


Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Two sets for times of:
500 Meter Row
Ring Dips x 30 reps
Toes to Bar x 20 reps
Rest 4-5 minutes between sets


Freak on Friday


Team WOD
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
700 Meter Overhead Carry
200 Push-ups
700 Meter Overhead Carry
During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.
*Burpees may be completed inside the gym at the end of each lap around the block.

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