Following testing our 1RM lifts we are now back to strength cycles using % for both our basic strength lifts and Olympic lifting.
Weekly program 6/6 – 11/6
Tag: crossfit WOD
Saturday WOD — Bring your A game
Metcon
For time
1.6 km run
100m walking lunge
400m OH plate carry
75 wall ball
75 sit ups
75 DU
Wednesday WOD
Metcon
For time
400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24
Olympic Lifting
Jerk
1-1-1-1-1
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power snatch 40/30
2 lateral bar burpee
4 hang power snatch 40/30
4 lateral bar burpee
6 hang power snatch 40/30
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
Power Snatch
3-3-3-3-3
Thursday WOD
Strength/accessory
Bulgarian split squat 3 x5
Single leg Romain deadlift
3×5
Metcon
For time
Row cal 3025
Assault bike 30/25
30 Burpees
Olympic lifting
3 position clean + 2 front squats
1-1-1-1-1
Saturday WOD
Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Monday WOD
Strength
Front Squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For time
30 Kettlebell swing 24/16
20 KB goblet squat
15 Toe to bar
Olympic Lifting
Overhead squat
3-3-3-3-3
Friday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
For time
Row 1km
50 box jump
50 alt dumbbell snatch 22.5/15
Thursday WOD
Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Tuesday WOD
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
