Crossfit training plan – 6/8/18 – 12/8/18

Welcome to Phase 4, week 7 of our 2018 training plan.

Week 7. Hopefully the weather is going to step down a little this week because you people ain’t.

Check in with yourself before you wreck yourself.

Monday

20 minutes

Every 2-3 mins complete:

A: Dynamic Effort Close Grip Bench Press @ 85% 5 x 3 @ 40×0

WOD

Every 3 mins – 4 rounds

Bench Press x 10  UB sets please

Wall Ball x 15

rest 3 mins

Every 3 mins – 4 rounds

Press Up x 10

Assault Bike x 15 AFAP

Tuesday

10 mins of:

A: KB/DB Walking Lunge 3 x 16 steps @ 3010

A2: Good Morning 3 x 8 @ 3010

20 Minutes to build up to:

B: Close Stance Heel Evaluated Back Squat – Build to a solid 2-4 reps @ 40×0

10mins to complete rounds of:

DB Thrusters x 10 45/35kg

Run 200m

Wednesday

4 Rounds

2 mins of work starting every 5 mins

5 x Power Cleans -Medium

Row / Run/ Bike remainder of the time.

Rest 5 Mins

3 Rounds

KB/DB UB Walking lunges x 20 steps

DU x 30

2 Rounds

Run 400m

Rest 2 mins after each round

Thursday – Gymnastics

Friday

10 mins of:

A1: Strict Press – Banded w/ Weights 3 x 6-10

A2: Ring Row – Face Pull 3 x 12

20 Minutes

B: 0-15* Incline DB Press 4 x 6,6,4,4 @ 20×1

B2:  Rope Chin Ups 4 x 6,6,4,4 @ 20×1

WOD

3 Rounds – Every 5 minutes:

Row 500m

Burpees x 15

Saturday

25 Minute to work up:

Build to a heavy Complex of:

Hang Power Clean x 1

Hang Clean x 1

Front Squat x 1

Clean x 1

In pairs for 20 Minutes

Push Press x 7

DU x 30

*Complete both before resting. Weight must be light to begin with.

Sunday

5 rounds – Every 2 mins

A: High Hang Snatch x 2-3

5 rounds – Every 2 mins

A: OHS  x 3-5

5 rounds

KB Cleans x 15

Bear Walk x 20m

Run 400m