Workouts for the Week

 In Crossfit, WOD

workoutsoct

Monday

Strength – Lower Bend+ Upper Push
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

Met Con
Three rounds for times of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
Rest 4 mins

Tuesday

Met Con
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (42.5/30kg)
Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Wednesday

OLifting
Take 15 minutes to build to a heavy Jerk

Met Con.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (50/35kg)
Rest 2 minutes between sets

Thursday

Strength
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

Met Con
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (60/40kg)
6 Toes to Bar

Friday

Olifting
Five sets of:
Hang Snatch + Snatch
Rest 2 minutes

F.O.F

Saturday

Team Met Con
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

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