Workouts for the Week

 In Crossfit, WOD



Oly – Intense + Power
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1
Rest 3 minutes

Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters


OLY Develoment
Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

Three rounds for time of:
60/40kg Thrusters x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps


Strength – Lower Bend
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift

Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 5 reps (use approximately 75% of your 1-RM)
Toes to Bar x 10 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)


Strength – Upper Press
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)


OPEN 15.3

(Please be ware if you need to be judged on CF Open 2015 you should come to FRIDAY NIGHT LIGHTS and not in class. It is not possible for coach to judge athletes in class due they need to able to have eyes on everyone and there is a time constraint to get the class done inside the hour. If you can’t make FRIDAY NIGHT LIGHTS please contact your COACH to arrange a time. Thank you for understanding.)


Team WOD
In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Box Jump Overs x 10 reps

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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