Workouts for the Week

 In Crossfit, WOD

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Monday

Strength/Upper Strict Push + midline/skill
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(try to establish good rhythm by staying active throughout)
Rest 90 seconds

WOD Benchmark – Test
“Fran”
Rounds of 21, 15, and 9 reps of:
42.5/30kg Thrusters
Pull-Ups

(please note when you see test always log your weight ,time or score)

Tuesday

Strength/Lower
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

Wednesday

Strength/Oly – Test
In 15 minutes, build to today’s 1-RM Clean and Jerk

WOD – Aerobic capacity
Four sets for max reps against a 3.30-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps

(please note when you see test always log your weight, time or score)

Thursday

Strength/Bending + Upper pushing
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps
Rest 2 minutes

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″)

Friday

Freaks on Friday

Saturday

WOD
In teams of two, with only one partner working at any time, complete:
300 Walking Lunge Steps
1200 Meter Relay Run with Med Ball
100 Burpees

Sunday

CF + recovery

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