WOD of the week

Week 23!

CROSSFIT 

 

MONDAY

STRENGTH

5-5-5
Tempo Back Squat (2111)

(Score is Weight)

 

WORKOUT

EMOM x 12 MINUTES
MIN 1 - 10 Front Squats (45/30)|(35/20)
MIN 2 - 16 Step-ups (60/50)
MIN 3 - 20 Alt. V-ups

(Score is Weight)

 

TUESDAY

STRENGTH

5-5-5
Tempo Strict Press (2111)

(Score is Weight)

 

WORKOUT

AMRAP x 15 MINUTES
12/10 Cal Bike
10 Push Press (45/30)|(35/20)
15 Russian KBS (24/16)|(16/12)

-:30 Rest after a full round-

(Score is Rounds + Reps)


WEDNESDAY

STRENGTH

3 SETS FOR QUALITY
5-7 Strict Pull-ups or 7-10 Slow Ring Rows
10 Barbell Supinated Bent Over Rows
1:00 DB Plank Sides

-Rest as Needed b/t Sets-

(No Measure)


WORKOUT

EVERY 2:00 x 6 SETS
10 Ring Rows or Jumping Pull-ups
15 Slam Balls (9/5)

(Score is Each Set for Time)

 

THURSDAY

STRENGTH

5-5-5
Tempo Deadlift (2111)

(Score is Weight)


WORKOUT

4 ROUNDS FOR TIME
10 Up-Downs
15 Deadlifts (50/35)|(40/25)
250m Row
1:00 Hollow Hold

(Score is Time)


FRIDAY

STRENGTH

5-5-5
Tempo Bench Press (2111)

(Score is Weight)


WORKOUT

AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups

-1:00 Rest-

AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups

(Score is Rounds + Reps)

 

SATURDAY

 

 WORKOUT

3 SETS
600m Run
30 Wall Balls (9/6)
15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

 

SUNDAY

STRENGTH

5-Rep Deadlift*

*Build past workout weight with perfect mechanics.

(Score is Weight)

 

WORKOUT

5 ROUNDS FOR TIME
12 Deadlift (100/70)
15 Burpees Over Bar

(Score is Time)

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POWERLIFTING

MONDAY

A.) BENCHPRESS

*A-table, 10 reps

B.) SQUAT (PAUSED)
*A-table, 6 reps

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
*A-table, 6 reps
B.) FRONTSQUAT
*A-table, 6 reps

 

WEDNESDAY

A.) Strictpress
A-table, 6 reps
B.) Benchpress (narrow grip)
A-table, 6 reps
C.) Pullups Or Curls
5 sets of 5-10 Reps

THURSDAY

A.) Squat
A-table, 10 reps
B.) Deadlift (Non-Prefered Style)
A-table, 6 reps

GYMNASTICS

WARM-UP
10 Dive bombers
10 Cosack squats
10 Hollow rocks
X3

A) Handstand pushups

Pick a HSPU version of the below:
* Strict: 5-10
* Negatives: 5 reps(tempo 3-5s down)
* Pike: 5-10

x5 sets
2 min rest between sets.

*The reps are to be performed slow & controlled, with 1s pause at the top and bottom of each rep.

B) 5 Rounds for quality
15 HRPU
15 V-situps
10 Pistol squats
20 Airsquats

C) Bridge Press-up
10x3

Finish with 1 minute 'Reverse plank hold'
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