WOD of the week

Week 42!

CROSSFIT

MONDAY

WARMUP/SKILL
Warmup for Snatches/OHS
STRENGTH
Overheadsquat (Snatch the bar into position)
5,5,3,3,1,1
*Do one ropeclimp between every set of OHS
METCON
12 min AMRAP
8 OHS (42,5/30)
10 Pushups
12 Kcal Row
____________________________

TUESDAY

WARMUP/SKILL
500 m Row
40 Swing (half)
30 Situps
20 Swing (full)
10 Seated Kettlebell press
STRENGTH
Strict press
* Build up to 1 RM
METCON
4 Rounds For time
18 Russian Swing (32/24)
12 Squats
6 Burpee Boxjump 
____________________________

WEDNESDAY

WARMUP/SKILL
Warmup For Clean & Jerks
STRENGTH
OTM 12 min
In teams of two.
Athlete 1: 1x C&J
Athlete 2: 1xC&J
Athlete 1: 1x C&J
Athlete 2: 1xC&J
 
METCON
16 min AMRAP, teams of two:
9 Thrusters (42,5/30)
9 DB-snatches (22,5/15)
One athlete completes a full round, then switch.

THURSDAY

WARMUP/SKILLS
Metcon exercises and strategy
METCON

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls (30/25)
25 pull-ups

________________________

FriDAY

WARMUP/SKILL
3 ROunds of 40s Work/20 s Rest
* Beat Swing
* Wallwalk
* Lunges

STRENGTH
16 min OTM
even: HSPU 5 reps
un-even: 2 Ropeclimbs
METCON
12 min AMRAP
10 Kcal Assaultbike
10 Alternating Pistols
10 TTB

SATURDAY 

SKills of the day are: 
All metcon Skills
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
"Linda"
Complete for time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

______________________________

SUNDAY 

SKills of the day are: 
* Kipping/Butterfly Pullups
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

 

POWERLIFTing & STRENGTH CLASS

MONDAY

Bench
* 1RM
Squat
* 1RM

WEDNESDAY

Deadlift
* 1RM
Front Squat
* 1RM
 

THURSDAY

Bench
* 1RM
Press
* 1RM
Pullup
*1 set of Max reps 

GYMNASTICS

Tuesday

Preparation
OTM-ish
  1. Passive Hang
  2. Sneaking Bear
  3. Inchworm
  4. Lunge to Diving Split
  5. Active Hang
  6. Low Crab
  7. Pistol Walk
  8. Cossack Monkey
  9. Active/Passive Tuck Hang
  10. Floating Squat
  11. Dragon Flow
  12. Beat Swing Freeze
Skill
Headstand & Handstand progressive practice
  • 2 min Headstand
  • 1 min Face to Wall Handstand
  • 7/10 No touch Wall Kickups
  • Free Handstand 30 sec
  • Press Handstand / Free HeSPU
Strength - Vertical Push & Pull
  • Build to 1 Rep Max
  • then AMRAP (kipping) at Rx or strict at regression of Rx 
Fundamental
PB Pike Pushup
Toe Assisted C2B
Progressive/Rx
HeSPU
Pullup/C2B
Advanced
HSPU
Bar Muscle Up
Metcon
Cindy Jr
AMRAP 10
5 Pullups
10 Pushups
15 Air Squats
SCALED
5 Ring Row
10 Box Pushup
15 Air Squat

WedneSDAY

Preparation
OTM-ish
  1. Passive Hang
  2. Sneaking Bear
  3. Inchworm
  4. Lunge to Diving Split
  5. Active Hang
  6. Low Crab
  7. Pistol Walk
  8. Cossack Monkey
  9. Active/Passive Tuck Hang
  10. Floating Squat
  11. Dragon Flow
  12. Beat Swing Freeze
Skill
Butterfly kip
Strength - Horizontal Push & Pull
  • Build to 1 Rep Max
  • then AMRAP (kipping) at Rx or strict at regression of Rx 
Fundamental
Hollow Pushup
Horizontal Ring Row
Progressive/Rx
Pseudo Pushup
K2E/T2B
Advanced
Pseudo Planche Pushup
Front Lever Row
Metcon
Mary Jr. 
AMRAP 10
5 HSPU
10 Pistols
15  Pullups
SCALED:
5 Pushup
10 Squat
15 Ring Row
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