Workouts for the Week

 In Crossfit, WOD



Take 15 minutes to build to today’s 1-RM Clean
(New to Oly lifting then use the time to practice clean technique under coach’s guidence)

Complete rounds of 21, 15, and 9 reps for time of:
100/70kg. Deadlift
Handstand Push-Ups

(Scale with seated DB press)


Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

Against a two-minute running clock, complete the following:
400 Meter Run
Burpees to target x Max Reps
Rest two minutes between sets, and complete a total of four sets.


Three sets for max reps of:
60 seconds of Wall Ball Shots (10/6kg
60 seconds of Rest
60 seconds of Power Cleans (60/40kg)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Core wars

1 min weighted planks x 3


Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Ring rows x 8-10 reps each arm @ 2111
Rest 90 seconds

(Get as a horizontal as you can for the 8-10 reps)

For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
50/35kg Overhead Squat x 10 reps
Pull-Ups x 15 reps


Freaks on Friday

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Rowing (for Calories)
2 Minutes of Thrusters (42.5/30kg)
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Burpees
2 Minutes of Box Jumps

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