Workouts of the Week

 In Crossfit, WOD

ashley

 

Base Peak
   
   
Monday – T Monday – T
Strength Strength
(A) Front Squat / Back Squat x 2/4 @ 21X1 (A) Front Squat / Back Squat x 2/4 @ 21X1
rest 2-3 minutes rest 2-3 minutes
x 6 x 6
Use 90-95% 1RM Use 90-95% 1RM
Conditioning Conditioning
(B) EMOM x 16 (B) EMOM x 16
1) Row 60s for Cals 1) Row 60s for Cals
2) Rest 60s 2) Rest 60s
3) 10 Lying Toe to Rack+ AMRAP Doubles 3) 10 TTB + AMRAP Double Unders
4) Rest 60s 4) Rest 60s
Tuesday – C Tuesday – C
Barbell Complex Barbell Complex
Muscle Cleans Muscle Cleans
Scarecrow Cleans Scarecrow Cleans
Power Cleans Power Cleans
Strength Strength
Ten Minutes (A) Ten Minutes
Build to a heavy Power Clean Build to a heavy Power Clean
 
Conditioning (B) Conditioning
2 Rounds for Times 2 Rounds for Times
15-12-9 15-12-9
Power Cleans @ 50/35 Power Cleans @ 50/35
Burpees over bar Burpees over bar
rest 12 minutes rest 12 minutes
Enter Scores in zen & PROOF board Enter Scores in zen & PROOF board
Wednesday – T  Wednesday – T
Strength Strength
(A) Front Squat / Back Squat x 2/4 @ 21X1 (A) Front Squat / Back Squat x 2/4 @ 21X1
rest 2-3 minutes rest 2-3 minutes
x 6 x 6
Use 85-90% 1RM Use 85-90% 1RM
Conditioning Conditioning
(B) 8 Rounds altenrating with a partner (B) 8 Rounds alternating with a partner
10 Med Ball Thrusters 10 Wall Balls
10 Box Jumps 10 Box Jump Overs
 
Thursday – MT  Thursday – MT
Strength Strength
(A1) Bench Press x 8-10 @ 21X1 (A1) Bench Press x 10,8,6,4,2
rest 60 seconds rest 60 seconds
(A2) Pendlay Row x 4-6 (A2) Pendlay Row x 3-4
rest 90 seconds rest 90 seconds
x 5
Conditioning Conditioning
(B) Every 5 minutes x 4 (B) Every 5 minutes x 4
7 Burpee Pull Ups 7 Muscle Ups
Row 30/24 cals Row 30 cals
Friday – T Friday – T
Strength Strength
(A1) Goodmornings x 6-8 @ 3211 (A1) Goodmornings x 6-8 @ 3211
rest 60 seconds rest 60 seconds
(A2) Box/Bar Dips x 10 (A2) Box/Bar Dips x 10
rest 60 seconds rest 60 seconds
x 4 x 4
Conditioning Conditioning
(B) 15 min AMRAP (B) 15 min AMRAP
20 KB Swings 24/16 20 Deadlift @ 50/35
20 Push Ups 20 STOH @ 50/35
20 Sit Ups 20 Burpees Over the Bar

Saturday

In a team of 3
On person working at a time
3 Rounds
60 Cal Row
60 Box Jumps 20/16
60 Front Squats 45/30
60 KB Swings 24/16
30min Time Cap
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