Workouts for the Week

 In Crossfit, WOD



Oly – development
Five sets of Snatch – complex
1- snatch
1- hang snatch
1- overhead squat
1- snatch balance

For time:
1000 Meter Row
20 Power Clean and Jerk (60/40kg)
30 Box Jumps
40 Burpees


Strength – Squat Test
Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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 weigh
Rest 2-3 minutes between sets

Complete as many reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Trusters (42.5/30kg)
7 Toes to Bar


Perpetua 2015 Benchmark. 

“Ten-Minute Capacity Test”
For Max Reps (or Calories):

4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 60/40kg. Shoulder to Overhead 
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

We complete this at the start of every quarter throughout 2015.


Strength – Upper Pressing + Pulling
Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds

In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps

Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.


Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
60/40kg. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

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