WOD of the week

CROSSFIT 

MONDAY

STRENGTH
3 SETS FOR QUALITY
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

WORKOUT
4 SETS FOR REPS
1:20 - Double DB Sumo Power Clean (22.5/15)|(15/10)*
1:20 - Double DB Farmer Reverse Lunge*
1:20 - Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

 

TUESDAY

SKILL
4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

 

WORKOUT
AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (60/45)|(45/30)
12 Hand Release Push-Ups

(Score is Rounds + Reps)

WEDNESDAY

EXTENDED WARM_UP
EVERY 2:00 x 6 SETS
:30 Handstand Hold
3-5 Negative Handstand Push-Ups or Pike Push-Ups
5 TNG Deadlifts*

*Building Past Workout Weight

(No Measure)

WORKOUT
'Diane'
21-15-9 reps for time of:
• Deadlift 100/70#
• HSPU

 

THURSDAY

WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (32/24)|(24/16)
20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (32/24)|(24/16)
16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (32/24)|(24/16)
12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (32/24)|(24/16)
8/6 Cal Row

(Score is Rounds + Reps)

 

WORKOUT
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

FRIDAY

WORKOUT
'Annie-up'
FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups

(Score is Time)

SATURDAY

 

SKILL
EMOM x 10 MINUTES
MIN 1 - :45 EZ Bike
MIN 2 - 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*

*Performed with either an Empty Bar or PVC.

(No Measure)

 

WORKOUT
FOR TIME
12 Hang Squat Snatch (35/25)|(29/20)
12 Lateral Burpee Over Bar
15/12 Cal Bike
15 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike
18 Hang Squat Snatch
12 Lateral Burpee Over Bar
15/12 Cal Bike

(Score is Time)

SUNDAY

WORKOUT
AMRAP x 25 MINUTES
1,000m Row
50 Single DB Step-Ups (50/35)|(35/20)|(24/20)*
500m Row
25 Box Jumps (60/50)

*Hold DB on Shoulder

(Score is Rounds + Reps)

 

POWERLIFTING

GYMNASTICS