Workouts for the Week

 In Crossfit, WOD

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Monday

Strength – Lower Squat

Five sets of:

Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Barbell External Rotation x 10-12 reps @ 2110

Rest 60 seconds

WOD
Three rounds for time of:
30 Wall Ball Shots (10/6kg.)

20 Toes to Bar/Hanging Knee raises

Tuesday

WOD
Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:

Unbroken Pull-Ups

115/75 lb. Push Press
Rest exactly 5 minutes between sets.

Wednesday


Oly Development
Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

WOD

Complete as many rounds and reps as possible in 12 minutes of:
60/40kg. Hang Squat Clean x 6 reps

Hand-Release Push-Ups x 12 reps

Thursday


Strength – Single leg + Upper pull

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds

Strict Pull ups x 4-5 @ 2111
Rest 45 seconds

WOD
Four sets for max reps of:

60 seconds of Dumbbell Ground to Overhead

60 seconds of Rest

60 seconds of Sit-Ups
60 seconds of Rest

Friday

OPEN 15.5

(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. Thank you for understanding.)

Saturday

WOD
Four sets for max reps of:
45 seconds of Rowing (for calories)

15 seconds of Rest

45 seconds of Hand-Release Push-Ups

15 seconds of Rest
45 seconds of Kettlebell Swings 24/16kg

15 seconds of Rest

45 seconds of Wall Ball Shots 10/6kg
4 minutes and 15 seconds of Rest

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