Workouts of the Week

 In Crossfit, WOD

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Monday

Strength
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

WOD
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

Tuesday

Strength
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Dynamic Push x max reps @ 11X2
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps

Wednesday

Strength
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

WOD
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
42.5/30kg Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

Thursday

Strength
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
60/42.5kg Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run

Freaks on Friday

Skills
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Saturday

WOD

In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24/20″)
300 Meter Farmer’s Carry

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