Workouts for the Week

 In Crossfit, WOD

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Monday

TBA

Tuesday

Strength
Four sets of the following
Strict HSPU x 4-6 reps (deficit can be used)
Or
Push ups x 10-15 reps
Rest 60 secs
Strict TTB X 10 reps
Rest 60 secs
Pistols x 6-8 each leg
Rest 60 secs

WOD

Complete as many Burpees as possible in 3 minutes

Rest 3 mins and repeat.

Wednesday

WOD
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:

Wall Ball Shots x 10 reps

Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:

Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station.

Thursday
OLY
Take 10-15 minutes and build to a heavy Clean and Jerk

WOD
 For time:
20 Shoulder to Overhead (60/40kg)

200 Meter Run

15 Shoulder to Overhead (60/40kg)
400 Meter Run

10 Shoulder to Overhead (60/40kg)
600 Meter Run

Friday

Oly – development
Five sets of:
Hang Snatch x 1.1.1.1

(Rest 10 secs between each single rep)

Freaks on Friday

Saturday

WOD

In teams of two, with only one partner working at a time, complete the following as quickly as possible:

100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (42.5/30kg.)

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