Workouts of the Week

 In Crossfit, WOD

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Monday

OLifting
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

Met Con
Three sets for times of:
250 Meter Row
10/6kg Wall Ball Shots x 20 reps
32/24 kg Kettlebell Swings x 20 reps
Rest 3 minutes

Tuesday

Strength
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

Met Con
Three rounds for quality of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

Wednesday

Strength
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Met Con
Complete as many quality rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 m
Burpees x 10 reps
Double-Unders x 30 reps

Thursday

Met Con
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

(On the Push ups the chest must hit the floor and full lockout at the elbow for the rep to count.)

Friday

OLifting
Take 15 minutes and build to a heavy Clean and Jerk

Freaks on Friday

Saturday

Team Met Con
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jump Overs
9 Goblet Squats

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