Workouts of the Week

 In Crossfit, WOD



OLY Development
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)


Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds

Complete as many rounds and reps as possible in 8 minutes of:
60/40kg Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps


Strength – Single leg/Upper
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2mins
In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 7 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 7 minutes


OLY Development
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean

Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 4 reps
*Load can vary from minute to minute. Post total amount successfully cleaned.


Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds,Pull-Ups, etc…



For time:
Row 2000 Meter
60 Pull-Ups
80 Burpees
100 Wall Ball Shots
1600 Meter Run

9am – Yoga for Athletes
Physical and mental restoration with Hannah . A chance to spend one hour a week restoring your bodies and improving positions.

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