WOD of the week

Week 8!

CROSSFIT

MONDAY 

A.) DEADLIFTS (alternating*)
6,6,4,4,2,2

* Alternating=Rep 1 Conventional, rep 2 sumo, rep 3 conventional... and so on.
B.) 3 RFT

15 Powersnatches (30/25)
15 Pushups
15 Boxjumps

TUESDAY

A.) 6 RFQ of:
1.) 3x Pullups
2.) 3x Pushpress

* Load pullups with plates if 3 reps is easy
* Build load on pushpress from 60% of 1RM
B.) 10 min AMRAP
6 HSPU
6 Pullups
12 kcal Assault OR Row

WEDNESDAY

A.) Squat Complex
6 sets of:
2 Frontsquats
2 backsquats
*Go right into the backsquats after the frontsquats
*Start at 60% of front and add as you go
B.) 10 Min AMRAP
10 TTB
5 Burpees
20 Wallball
5 Burpees
 

THURSDAY

A.) OTM 16 min
1 Snatch 
1 Clean and Jerk

*start light, add as you go
B.) 10 min AMRAP
30 kcal Row
25 DU's
10 Cleans (50/35)
5 STOH

FRIDAY

MORNING & LUNCHCLASS:
A.) 6 Rounds For Quality
- HSPU 3 reps
- TTB 3 reps
* Aim to do these as strict as possible
* use plates to scale difficulty of HSPU to own level
* Allow time to rest in between sets
B.) 3 rounds, starting new excersice OTM:
1. AMRAP Kettlebell swing (Full, 20/16)
2. AMRAP goblet squat (20/16)
3. AMRAP Russian Twist (20/16)
4. AMRAP Kettlebell Swing (half, 20/16)
5. AMRAP Rest :)


EVENING (16-19:00):
CROSSFIT OPEN WOD 19.1!!!!!!!

SATURDAY

SKILLWORK
KB-Snatches
Ring Dips
20 min AMRAP
6 Deadlifts (100/70)
7 Ring Dips 
8 Burpee-Pullups
10 KB-snatches (5/side, 20/16)
20 Kcal Assault Bike (or Row)
 
*Scale ring Dips to bar or box-dips
______________________________

SUNDAY

3 rounds for time of:
15 bench presses
20 single-arm rows, left arm
20 single-arm db-rows, right arm
1,000-meter row

Rx:
Bench (Own Bodyweight)
DB-row (22,5/15)

Powerlifting

MONDAY

A.) Benchpress
*C-table, 3 reps

B.) Squat (paused)
*C-table, 3 reps

 

TUESDAY

A.) Deadlift (Prefered Style)
*C-table, 3 reps

B.) FrontSquat
*B-table, 5 reps

WEDNESDAY

A.) Strictpress
*C-table, 3 reps

 
B.) Benchpress (narrow grip)
*B-table, 5 reps

C.) Pullups Or Curls
*5 sets of 6-12  Reps

THURSDAY

A.) Squat
*C-table, 3 reps 

B.) Deadlift (Non-Prefered Style)
*C-table, 3 reps 

Gymnastics

TUESDAY

Preparation/
OTM 9
  1. False Grip Row
  2. Monkey Floor/Hang Flow 
  3. Cossack/Lunge/Airplane
Skill/
Ring Muscle Up Transition
  1. Baby Muscle Ups
  2. Muscle Up Transition Eccentric
Strict Strength/
Dip & Ring Pullup
3 x 1-3 
2 x 3-5
end last 2 sets with max BA Support Hold
Specific Physical Preparedness/
"Slow is Fast"
15-12-9-6-3
  • Jefferson Curl
  • T2B 
(10 burpee penalty per times T2B rhythm lost)

Wednesday
Preparation/
OTM 9
  1. False Grip Row
  2. Monkey Floor/Hang Flow 
  3. Cossack/Lunge/Airplane
Skill/
Ring Muscle Up Transition
  1. Baby Muscle Ups
  2. Muscle Up Transition Eccentric
Strict Strength/
90 Degree Pushup & 360 Pull
3 x 1-3
2 x 3-5
Specific Physical Preparedness/
3 RFT
3 K2E/Pullup
6 Deck Squat
9 Burpees
Homework/
3 x 30 sec FG Hang
3 x 30 sec BA Support
3 x 1-3 Ring Muscle Up Transition 10 sec Eccentric 
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