WOD of the week

Week 40!

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)

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POWERLIFTING

MONDAY

A.) BENCHPRESS

B.) SQUAT (PAUSED)

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
B.) FRONTSQUAT

 

WEDNESDAY

A.) Strictpress
B.) Benchpress (narrow grip)
C.) Pullups Or Curls

THURSDAY

A.) Squat
B.) Deadlift (Non-Prefered Style)

GYMNASTICS

Focus movement:
Handstand Push-ups
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