Workouts for the Week

 In Crossfit, WOD


Please not from this week on when you read “for quality” instead of time in the metabolic work , the focus for the day is practice and not time. This is a chance to scale up as close to RX as you can in weight and prescribe movement’s. You can still move fast but not at the price of poor form or going lighter than you physically capable off. When you see “fortime “ this is a more of a test day.


Strength – Testing day 

Test 1
Take 20 minutes to build to a 2-RM Back Squat
Note best successful 2-RM.

Test 2
One set of:
Strict Pull-Ups x Max Reps
Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

Metabolic Conditioning – Test

Test 3

For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

Note all of your scores on you phone or somewhere you can have easy access to when needed.


Strength – Lower bend + Power
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 3 minutes

Met Con.
Complete as many rounds and reps as possible in 10 minutes of:
75/50kg Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps


Strength- Single Leg + Upper push
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

Met Con
Four rounds for quality of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps


Take 15 minutes and build to today’s 1RM Snatch

Met Con
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM


Freaks on Friday 


Met Con 
In teams of four, complete five sets for max reps/calories of:
Row for Calories x 60 seconds
Man-Makers x 60 seconds
Barbell Thrusters x 60 seconds
Rest 60 seconds

Teams get one erg, and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

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