Workouts for the Week

 In Crossfit, WOD

wod

Monday

Strength
Six sets of:
Deadlift
(All reps must be performed with PERFECT mechanics!)
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

WOD
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps

Tuesday

Strength
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

WOD
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

Wednesday

Strength
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

WOD
Complete as many rounds and reps as possible in 6 minutes of:
60/40kg Thrusters x 3 reps
Pull-Ups x 6 reps
32/24 kg Kettlebell Swings x 9 reps

Thursday

Strength
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

WOD
For time:
300 Meter Run
Burpees x 10 reps
Pull-Ups x 15 reps
42.5/30kg Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
300 Meter Run

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

WOD
In teams of three, with only one partner working at a time, complete the following as quickly as possible:
150 Burpees
200 Kettlebell Swings
250 Anchored Sit-Ups
300 Air Squats
1800 Meter Medball Relay Run

Recent Posts

Leave a Comment