Workouts for the Week

 In Crossfit, WOD
Monday – T Monday – T
(A) Snatch RDL x 6-8 @ 31X1 (A) Snatch Pull x 3 @ 110% 1RM
rest 60 seconds rest 90 seconds
x 3 x 3
(B) Clean Grip RDL x 6-8 @ 31X1 (B) Clean Pull x 3 @ 110% 1RM
rest 60 seconds rest 90 seconds
x 3 x 3
(C) 11 Rounds (C) 11 Rounds
1 HIgh Box Jump (40/32″) 1 Power Snatch @ 75% 1RM
7 Wall Balls 7 Wall Balls
13 Sit Ups 13 Sit Ups
Tuesday – C Tuesday – C
(A1) Strict Pull Up x 3-5 @ 21X1 (A1) Muscle Ups x 2 or 50% of max
rest 45 seconds rest 45 seconds
(A2) OHS x 6-8 (A2) OHS x 4-6
rest 45 seconds rest 45 seconds
x 5 x 5
(B) Helen (B) Helen
3 RFT 3 RFT
400m Run 400m Run
21 KB Swings (24/16) 21 KB Swings (24/16)
12 Pull Ups 12 Pull Ups
Wednesday – T Wednesday – T
(A) Goblet @ 20X1 x 20 reps (A) Back Squat @ 20X1 x 20 reps
Heavier than last attempt! use 50% 1RM
(B) Split Squats @ 30X0 x 6-8 (B) Split Squats @ 30X0 x 6-8
rest 45s per leg rest 45s per leg
x 3 x 3
(C) 3 Min AMRAP (C) 3 Min AMRAP
6 Push Press 3 HSPU
6 Box Jumps 3 Squat Cleans (70/45)
6 Front Squats 2 min Rest
rest 2 min x 3
x 3
Thursday – T Thursday – T
(A1) Push Ups x 8-10 (A1) Dips x 8-10
rest 30 seconds rest 30 seconds
(A2) Farmers Carry HEAVY x 15m (A2) Farmers Carry HEAVY x 15m
rest 90 seconds rest 90 seconds
x 5 x 5
(B) EMOM x 18 (B) EMOM x 18
(1) 8 Tuck ups + 20 Singles (1) 6 TTB + 15 Doubles
(2) Row 30 Seconds (aim for 12/8 cals) (2) Row 16 Cals
Friday – C Friday – C
(A) Goblet Squat @ 20X1 x 20 (A) Back Squat @ 20X1 x 20
Heavier than last attempt! use 52.5% 1RM
(B) Freaks on Friday (B) Freaks on Friday
Saturday Saturday
Teams of 2 complete 5 rounds each Teams of 2 complete 5 rounds each
Run 200m Run 200m
 10 Box Jumps (24/20) 10 Box Jump Overs (24/20)
10 Pull Ups 10 CTB Pull Ups
One person works at a time One person works at a time
Each person completes the Each person completes the
exercise before the team moves on exercise before the team moves on

 

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