Workouts for the Week

 In Crossfit, WOD

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Monday

Strength
4 Sets of:
Overhead Squats x 2-3 @3111

WOD – Benchmark Girl 1
“Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats, 42.5/30kg.

Tuesday

Oly Intense
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes

WOD
For time:
1000 Meter Row
50 Kettlebell Swings 32/24kg

Wednesday

Strength – Bending + Midline
Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

WOD
Benchmark WOD – Girl 2
“Karen”
150 Wall Balls for time.(10/6kg)

Thursday

Strength
Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

WOD
Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Friday

“Freaks On Friday “

Saturday

Partner A will complete as many rounds and reps of the sequence while partner B will run 300m Once partner B has completed the run partner A will begin the run and Partner B will continue from where A left off. Partners will alternate between both for 25 minutes to see how rounds and reps they can score as a team.

10 Goblet Squats 24/16kg
10 Box Jump-Overs
10 Hand-Release Push-Ups
10 Swings 24/16kg

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