Workouts for the Week

 In Crossfit, WOD

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Monday

Bank Holiday Classes

Tuesday

Strength – OLifting
Four sets of:
Hang Snatch + Snatch

Metabolic conditioning
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (10/6kg)
12 Burpees

Wednesday

Strength – Pulling test
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Met Con
Three rounds for quality of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Thursday

Strength – Single leg
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

Met Con
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Handstand Push ups x 5 reps
Box Jumps x 10 reps
Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Burpees x 10 reps

Friday

Freaks on Friday 

Saturday

In teams of two, alternating each movement, complete ten rounds of:
45/30kg Hang clean “Clusters” x 10 reps
Burpees x 10 reps
300 Meter Run
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster, Recommended weight on this is something you can go unbroken on for 10 or 2 sets )

9am – Yoga for Athletes
Physical and mental restoration with Hannah . A chance to spend one hour a week restoring your bodies and improving positions.

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