Crossfit Program – 08/04/2019 to 14/04/19
Hope you’ve remembered your numbers from last week. This week we will see some of the percentages head north. Pay some good attention to them and use them to your advantage.
This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done, rest and repeat. For those that are a little longer and continuous, please pace your self steady. Learn your gears and how your body reacts to the stimulus!
Saturday we will be having a little friendly competition with a BBQ and get together. There will be plenty of good times to be had. We will be organising teams and so forth on the day, so no need for getting a crew together. Show up and we will do the rest.
Monday
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Every 2 mins complete:
Every 2 mins complete:
A: Power Clean 4 x 4 @ 65-70%
A2: Bench Press 4 x 4 @ 65-70%
5-10% extra this week. Move Fast!
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Every 2 mins complete:
B: Panda Pull + Press Up (Variations)- Dive Bomb press Up, Sheena Board Press Up, P-Bar Press up to pike.
4 x 4 + 8
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W.O.D
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21-15-9-6- 3
Thruster 20/35
Row / Bike
Keep it light and move fast gang!
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Tuesday
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Every 2 mins complete one movement
A: Back Squats x 8,8,6,6,15 @ 40×0
A2: Chin Up x 6-8 @ 40×0
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Every 90 seconds complete one movement
B: Pendlay Row 4 x 8 @ 30×0
B2: Alternating DB Curl 4 x 16 @ 20×0
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W.O.D
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12 Minutes of:
1 Arm Over Head DB walking Lunge x 10 Steps (each arm)
TTB / TTR x 10
DU x 30
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Wednesday
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A: Snatch Pull + Hang Snatch (knee) + Snatch 4 x 1+1+1 (87.5% of RM)
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B: Snatch Pull (2″) + Snatch Pull – 4 x 2+3
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W.O.D
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4 Rounds:
Min 1: 5 x Deadlift 60/90
Min 2: 10 x Box Jump, step down 20/24
Min 3: Bike x 10-15 Cal
Min 4: Rest
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Friday
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A: Push Press + Split Jerk 5 x 1 + 3
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B: Bench Press 6 x 8,6,6,4,15 @ 40×0
B2: DeFranco’s Batwings x 12
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W.O.D
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Every 3 Minutes; 5 Rounds.
Floor Press x 15
D-Ball Clean x 10
Ski Erg / Row x 10 Cal
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Saturday
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Every 2:30mins:
A: Deadlift – Conventional 6 x 8,6,6,4,15 @ 40×0
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B: Hanging Leg / Knee raises 3 x 10
B2: Banded Pull Throughs 3 x 15
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W.O.D
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Teams of 3*:
Station 1: Row / Bike 300cal – One person always moving here.
Station 2: Work through 1 round:
Squat Cleans x 100 (40/60)
Pull Up x 100
Wall Ball x 200
Kb Swing x 300
*One person rests at all times.
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Sunday
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18 minutes:
A: Find a comfortable 3 rounds Bear complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
5 movements + 1 rounds, complete 3 times = 1 Set.
Karen
150 Wall Balls 7/9
Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!
These wods will be coming back around in a roughly 3-month cycle. Please record if you are looking at comparing!