Workouts of the Week

 In Crossfit, WOD

mikeharry

Base Peak
Monday – C Monday – C
Strength Strength
(A) Front Squat x 6 @ 21X1 (A) Front Squat / Back Squat x 3/6 @ 21X1
Rest 2-3 minutes Rest 2-3 minutes
x 5 x 6
Use 80-85% 1RM
Conditioning Conditioning
(B) For Time (B) For Time
50 Cal Row 50 Cal Row
50 Box Jump Overs 50 Box Jump Overs
50 Deadlift (80/55) 50 Deadlift (80/55)
600m Run 600m Run
Tuesday – T Tuesday – T
Strength Strength
(A) E2M x 5 (A) EMOM x 10
Press x 2 + Push Press x 3 Jerk x 2 @ 75-85%
Conditioning Conditioning
(B) EMOM x 20 (B) EMOM x 20
(1) Row 16 Cals or 45s (1) Row 16/12 Cals
(2) Push Ups x 40% max (2) Strict HSPU x 40% max effort
Wednesday – T Wednesday – T
Strength Strength
(A) Back Squat x 6 @ 21X1 (A) Front Squat / Back Squat x 3/6 @ 21X1
rest 2-3 minutes rest 2-3 minutes
x 5 x 6
Use 75-80% 1RM
Conditioning Conditioning
(B) Two Sets (B) Two Sets
2 min AMRAP 2 min AMRAP
7 Goblet Squats 7 Wall Balls
7 KB Swings 7 Swings
7 Burpees 7 Burpees
rest 2 mins rest 2 mins
2 min AMRAP 2 min AMRAP
10 Tuck Ups 5 TTB
20 Double Unders 20 Double Unders
rest 2 mins rest 2 mins
Thursday – T Thursday – T
Strength Strength
(A) Pull Up Porgressions (A) Weighted Pull Up x 1.1.1.1.1
rest 2 mins per set rest 10s per rep
x 5 rest 2 mins per set
x 5
Conditioning Conditioning
(B) Every 5 minutes for 4 sets (B) Every 5 minutes for 4 sets
Row 175/125m 8 TnG Hang Power Snatch
8 Burpees over erg 6 Burpees over bar
Sprint 100m
Friday – T Friday – T
Strength Strength
(A) RDL x 6-8 @ 2211 (A) 3 Pos Cleans
rest 2 minutes High Hang + Hang + Low Hang
x 6 rest 2 minutes
x 6
Conditioning Conditioning
(B) 18 Min AMRAP (B) 18 Min AMRAP
15 Box Jump Step Down (24/20) 15 Box Jump Step Down (24/20)
12 STOH (50/35) 12 STOH (50/35)
9 Hollow Leg Raises 9 T2B
Saturday Saturday
 
31 Heroes WOD 31 Heroes WOD
31 MIN AMRAP 31 MIN AMRAP
8 Thrusters 70/45 8 Thrusters 70/45
6 Bar Muscle Ups/CTB/Pull Ups 6 Bar Muscle Ups/CTB/Pull Ups
11 Box Jumps (32/24) 11 Box Jumps (32/24)
Partner 1 performs work outline above Partner 1 performs work outline above
Partner 2 does a 20/10kg object run for 400m Partner 2 does a 20/10kg object run for 400m
Partners continue where there partner left off Partners continue where there partner left off
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