Workouts for the Week

 In Crossfit, WOD

11949542_10206564473683909_622818940102443386_n

Monday

Strength – lower Bend + Upper Press
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Met Con
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (50/35kg)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Tuesday

Strength – Upper Pull+MidLine
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

Met Con

Assault Bike
20 Seconds ALL OUT
Rest exactly 2:40
8 times
AKA 1 sprint every 3 minutes E3MOM
Pay attention to your watts, try to maintain the same wattage as the first sprint. Enjoy!

Wednesday

Strength – Squat + Single Arm Pull
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

Met Con
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=50kg, Women=35kg)

Thursday

Met Con
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (42.5/30kg)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
Run 200m

Friday

Freaks on Friday

Saturday

Team – Met Con
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20/10 Pull-Ups
100 Meter run

Recent Posts

Leave a Comment