Workouts of the Week

 In Crossfit, WOD

crossfitchrist

Base Peak
Monday Monday
Strength Strength
Back Squats x 8-10 @ 33X1 (A) Back Squats x 3-4 @ 33X1
rest 2 mins rest 2 mins
x 5 x 5
WOD WOD
(B) EMOM x 15 (B) EMOM x 15
1) Row 40s 1) Row 18 cals
2) 30s Jumping Lunges 2) 15 Wall Balls
3) 12 Bent Rows 3) 12 CTB Pull Ups
Tuesday Tuesday
Strength Strength
Bench Press x 6-8 @ 21X1 (A1) Bench Press x 4-6 @ 21X1
rest 60s rest 90s
RDL x 6-8 @ 22X1 (A2) Power Cleans x 4-6 TnG
rest 60s rest 90s
x 4-5 x 4
WOD WOD
(B) 5 RFT (B) 5 RFT
21 Step Ups 20/16 21 Box Jumps 24/16
15 Burpees 15 Burpees
9 Weighted Sit Ups 9 TTB
Wednesday Wednesday
Strength Strength
Every 90s for 15 sets (A) Every 90s for 15 sets
1) Strict Pull Up Progression 1) 30s max Muscle Ups/CTB/Pull Ups
2) Strict HSPU Progression 2) 30s max HSPU/Dips/Push Ups
3) Pistol Progression 3) 30s max Pistols
WOD WOD
(B) 15 min AMRAP (B) 15 min AMRAP
100 Singles 75 Double Unders
50 Russian Swings 24/16 50 KB Swings 32/24
25 Goblet Squats 24/16 25 Goblet Squats 32/24
Thursday Thursday
Strength Strength
OHS x 6-8 @ 33X1 (A) PS + HPS + Snatch + Hang Snatch
rest 90s rest 90s
x 6 x 6
WOD WOD
(B) 6 min AMRAP (B) 6 min AMRAP
20 Push Ups 20 HR Push Ups
15 Jumping Pull Ups 15 Pull ups
10 Hang Power Cleans (40/30) 10 Hang Power Cleans (60/40)
rest 4 mins rest 4 mins
(C) 6 min AMRAP (C) 6 min AMRAP
20 cal Row 20 cal Row
15 Burpees 15 Burpees
10 Reverse Sit Ups 10 TTB
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