Workouts for the Week

 In Crossfit, WOD

dublinwod

Monday

BASE:
4-5 Sets
A1) Box Squat @ 20X1 x 10
Rest 30 seconds
A2) Bent Over Row @ 21X1 x 12
Rest 30 seconds

WOD:
5 minutes
5 Pull Ups
10 Push ups
10 Heavy Goblet Squats
200m run
Rest 2 mins
x3

PEAK:

A) Back Squat @ 21X1 x 6,6,4,4,2,2
Rest 2 mins between sets

WOD
5 minutes
5 Bar Muscle Ups
10 Thruster @ 42.5/30
200m run
Rest 2 mins
x3

Tuesday

Strength
Five sets of:
Push Press x 2 reps
Rest 90 seconds

WOD
In teams of two, partners alternate to complete 4 sets each of:
50 Double-Unders
20 Box Jump Overs (24″/20″)

Wednesday

OLY
Take 10-15 minutes to practice and/or build to a heavy-ish Snatch
WOD
For time:
Row 1000 Meters

Followed by

Three rounds of:
50,35kg. Overhead Squat x 15 reps
Ring Dips x 15 reps

Thursday

Strength
Three sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60-90 seconds
Wall Climbs x 3-5 reps
Rest 60-90 seconds

WOD
Two sets for max reps of:
60 seconds of Hang Power Cleans (60/40kg)
60 seconds Rest
60 seconds of 10m shuttle sprints
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest

Friday

Skills
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Freaks On Friday

Saturday
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Run

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