Strength
Back squat
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
AMRAP 7min
5 Squat clean 60/40 T&G*
10 HSPU
*perform squat clean touch and go or 6 lateral bar burpee penalty
Olympic Lifting
OHS
1-1-1-1-1-1
Tag: crossfit WOD
Saturday WOD
For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6
Friday WOD Bear complex
Strength
Bear complex
7-7-7-7-7
Monday WOD at CFC
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Isabel
30 snatch for time
Monday WOD
With the 2018 Open now behind us, its a great opportunity to get super consistent and focused on our weekly training schedule.
Strength
Bech press
5/3/1 75%, 85%, 95%+rep
3 Rounds For Time
400m run
15 shoulder to overhead 45/30
12 toe to bar
Olympic Lifting
Snatch
1-1-1-1-1
Wednesday WOD
Technique WOD
Wall ball
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
3min AMRAP
Wall ball
Olympic Lifting
Power clean T&G
5-5-5-5-5
Monday WOD ‘Testing Week’
Strength
Deadlift
1-1-1-1-1
Metcon
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Thursday WOD (Kettlebell technique)
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Monday WOD
This week is deload week in our strength compartment. Be sure to follow the % correctly and use this as an opportunity to reset for testing next week
Strength
Squat snatch T&G
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
400m run
5 wall climb
Olympic Lifting
5-5-5-5-5
2 push press + 3 push jerk + 1 split jerk
Monday WOD
NEW STRENGTH CYCLE–
Strength
Back squat
3×5 65%, 75%, 85%+rep
1 Strict press + 2 push press + 3 push jerk
1-1-1
Metcon
10min AMRAP
20m Double KB or DB rack lunge 20/12
12 HSPU
Olympic Lifting
Squat Snatch
5-5-5-5-5 (re set each rep)
Saturday WOD Open 17.5
As we lead into the CrossFit Open season we will revisit previous open WODs from previous years.
https://games.crossfit.com/workouts/open/2017/5?division=2
OPEN 17.5
10 rounds for time of:
9 thrusters, 42.5/30
35 double-unders
Friday WOD
Muscle up technique/skills
Metcon
20min AMRAP
25 Kettlebell swing 24/16
10 OHS 45/30
5 Muscle up
