Workouts for the Week

 In Crossfit, WOD

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Monday – T
Coach Led 3-5 Rounds
OHS
Snatch Balance
Snatch Hang to Pockets transitions
Hang Snatch

A) Snatch Grip RDL @ 31X1 x 8-10
rest 90 seconds
A2) OHS @ 21X1 x 6-8
rest 90 seconds
x 5

For Time
1 Minute Knees at 90 Hold
100 Sit Ups
1 Minute Knees at 90 Hold

Tuesday – C
6 Minutes
30s Handstand Hold (Fingertips to wall)
10 DB Shoulder Circles each way
10 Kipping Swings

A1) Arnold Press @ 31X1 x 8-10
rest 45 seconds
A2) Chin Over Bar Hold x 20s
rest 45 seconds
x 4

WOD
21-15-9
Thrusters @ 42.5/30
Pull ups

Wednesday – T
6 Minutes
5 Hollow Rolls
5 Hanging Shoulder Rolls each way
10 KB Deadlifts

A) Sumo Deadlift x 10-12
Build per set
rest 90 seconds x 4

B) Three Sets
Powell Raise @ 30X0 x 8 per arm
rest 30 seconds

WOD
3 min AMRAP
10 Tuck Ups
10 Push Ups
10 Box Jumps
rest 2 minutes
x 3

Thursday – T
6 Minutes
5 Hinge Rows
10m OH Duck Walk
20s Hollow Body Plank

A1) Front Squat @ 31X1 x 6-8
rest 90 seconds
A2) Pull Up @ 51X3 x 3-5
rest 90 seconds
x 4

WOD
Row 500m @ 2k pace
rest 2 mins
x 6

Friday – M

FoF

Saturday

Teams of 2
Alternate Exercises
20 min AMRAP
5 Squat Clean Thrusters
15 Cal Row
45 Double Unders

rest 5 minutes

200m Suitcase Carry

[/ezcol_1half] [ezcol_1half_end] Monday – T
Coach Led 3-5 Rounds
OHS
Snatch Balance
Snatch Hang to Pockets transitions
Hang Snatch

A) Sn DL + H Sn + Sn
@ 70-75% of snatch
rest 60s x 6

B) Back Squat @ 30X0 x 10
@ 60% of 1RM
rest 60s x 3

For Time
1 Minute L-Hang
100 Sit Ups
1 Minute L-Hang

Tuesday – C
6 Minutes
30s Handstand Hold (Fingertips to wall)
10 DB Shoulder Circles each way
5 Kipping Pull Ups
(straight legs, feet together)

A1) Press + Push Press + Jerk x (1+1+2)
@ 80-90% Press
rest 45s
A2) Muscle Up or Weighted CTB x 2-3
rest 60s x 5

WOD
21-15-9
Thrusters @ 42.5/30
Pull ups

Wednesday – T
6 Minutes
5 Hollow Rolls
5 Hanging Shoulder Rolls each way
10 KB Deadlifts

A) Sumo Deadlift x 10-12
Build per set
rest 90 seconds x 4

B) Three Sets
Powell Raise @ 30X0 x 8 per arm
rest 30 seconds

WOD
3 min AMRAP
5 TTB
10 Push Ups
15 Box Jumps
rest 2 minuts
x 3

Thursday – T
6 Minutes
5 Hinge Rows
10m OH Duck Walk
20s Hollow Body Plank

A1) Front Squats x 3,1,3,1,3,1
@ 80% for the 3s
@ 85,90,95% for the singles
rest 45s
A2) Strict Pull up x 8-10
rest 45s

WOD
Row 500m @ 2k pace
rest 2 minutes
x 6

Friday – M

FoF

Saturday

Teams of 2
Alternate Exercises
20 min AMRAP
5 Squat Clean Thrusters
15 Cal Row
45 Double Unders

rest 5 minutes

200m Suitcase Carry
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