Olympic Weightlifting WOD, March 21, 2019
March 20, 2019
The Climb Up – Week 4
Clean and Jerk (Weight)
Snatch (Weight)
In a 10min window work upto
1×1 @ 85%+
WOD WOD, March 21, 2019
March 20, 2019
Strength Day
I want 25 total reps today – build to a heavy 5 and DONT miss any going for glory.
Missed reps = Missed gains , check the ego at the door
Warm-up
Deadlift Prep 101
Deadlift (Weight)
Every 4MOM x 5 Sets
5 x Deadlifts @ Build to a heavy set of 5 Reps
*Start at 40 % 1 RM and build accordingly
*I want the 5th set to be the max load today
Super set
20 Second x High Ring support ( MU if Possible )
Sub : Low Ring Support
*If you want to get muscle ups, you need to build your hold / positioning endurance!
Accessory
Strength Accessories
In Pairs 3 x Monster sets each
8 x DB Single arm rows per side
30 Second Front rack KB march
16 x Banded Tricep Push Down
30 Second Hollow or Tuck Hollow
Round for Round not Movement for Movement
WOD WOD, March 20, 2019
March 19, 2019
Mork n Mindy
Accessory
Gymnastics Basics – skill play – WOD prep
10-12 Minutes of continous flow at conversational pace
10 x Tempo RIng Rows
30 x Seconds Dubz play
50 m x DB overhead carry right
50m x DB overhead Carry left
Scatter gym and keep it light / fun
Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 Minutes
400m Run
20 x DB HANG snatch 22.5/15kg ( 5/5/5/5 )
40 x Dubz
10 x DB SL Box Step Up 22.5/15kg ( open standard )
100m SA DB farmers carry 22.5/15kg
*Use the same DB for everything
OPTIONS
DB : Reduce Load
Dubz : 20 or 80 x singles
WOD WOD, March 19, 2019
March 18, 2019
Full Send
Grab a mate n go ALL IN
Warm-up
A) Banded Hips 60 seconds
Super set
Reverse grip passive hang 30 seconds
Super set
Reverse grip passive hang 30 seconds
4 sets total
B) In Pairs – 4 sets each
P1 : Row – no straps – 30 seconds
P2 : KB RDL / KB Cossack / KB Goblet squat / KB around the world
Metcon (AMRAP – Rounds and Reps)
Buddy Conditioning
In Pairs : AMRAP in 23 Minutes
6 x Lateral Burpee over rower leg
12/9 x Cal row or ski
9 x DB Thrusters 22.5/15kg x 2
6 x Toes 2 Bar
Round 4 Round
OPTIONS :
DB : Use KB , Reduce Load, Front rack lunge
T2B : High low, strict knee raise
COOL DOWN
Recovery with coach
WOD WOD, March 18, 2019
March 17, 2019
March Benchmark ” Power Elizabeth”
We will be re – testing this puppy in 6 months time. Hold a standard that is repeatable, enjoy!
Warm-up
A) Shoulder Prep / Hip, Low back release
B) BB Tech all movements – coaches call
B) BB Tech all movements – coaches call
Metcon (Weight)
"Macho Man" Maxed OUT!
Every 3MOM x 5 Sets
3 x Power Cleans
3 x Front Squats
3 x Push Jerk
Build to max load with set 5 being the heaviest
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
10 Minute cap
Power Cleans
Power Cleans
BB : Reduce Load
RD : 12-9-6 or Push Up
WOD WOD, March 17, 2019
March 16, 2019
Simplicity on a Sunday
Metcon (Time)
Teams of 3, 30min cap
3k Row
300 DU’s
3mile run (4.8km)
* break each section up how you like
* 1 person holding deadball 55/35
* ball must be picked up before starting movement
*movement to deadball, deadball to rest, rest to movement
* if deadball is dropped during work time each team member must do a dball over shoulder before continuing
Metcon
Midline Madness
30sec on/30sec off x2
Plank
Right side plank
Left side plank
Flutter kicks
WOD WOD, March 15, 2019
March 14, 2019
Speed Demon
Light load moved quickly.. go for it
Warm-up
Overhead Squat prep : Hips / Ankles / Shoulders
Overhead Squat (Weight)
15 Minute Open Cap
10-8-6-4-2
Build to a challenging double if capable
If you are still working the skill component of an OHS, hit up a coach and let us help you with progressions
8-8-8-8-8
Metcon (Time)
Mini Friyay Chipper
50 x Push Press 20/15kg
50 x Ab mat Sit Ups
50 x Step Down Box Jumps
400m RUn
50 x Bodyweight Lunges
50 x Ab Mat Sit ups
50 x SDHP 20/15kg
OPTIONS:
BB : Reduce load
BJ : step ups
Olympic Weightlifting WOD, March 14, 2019
March 13, 2019
Cycle 2: The Climb Up Wk 3
Snatch (Weight)
EMOM 3
2 @ 50%
2 @ 50%
In 12mins work upto
1RM
Clean and Jerk (Weight)
EMOM 3
2 Clean + 1 Jerk @ 50%
2 Clean + 1 Jerk @ 50%
In 12mins work upto
1RM
WOD WOD, March 14, 2019
March 13, 2019
The Assault Bolt
Metcon (Time)
Engine – team work
In Pairs 8 RFT ( 4 Rounds each ) 22 cap
20m Deadball Carry 55/35kg
10 x Burpees
20/15 x cal bike or ski
10 x Burpees
20m Deadball Carry
RX PLUS : 65/45kg ball
OPTIONS:
Ball : Reduce Load
Cals : 16/11
Accessory
Finisher
3 x 8 Per side weighted box step up and over
3 x 30 hollow hold
3 x 30 weighted plank
CrossFit Kids WOD, March 14, 2019
March 13, 2019
Crossfit Teens
Warm-up
Abmat knockoff
Run/jump flow, p chain activation
Deadball tech
Deadball over Shoulder (Weight)
5 deadball over shoulder – work increasing weight
E2MOM
5 x dadeball over shoulder
In rest 5 x ring rows/pull ups/kipping swings/attempts
Metcon (Time)
3 rounds for time
-Airdyne 10/8 Cals
-10 Ball slams
-200m run
-Rest 1 minute in between rounds
-Airdyne 10/8 Cals
-10 Ball slams
-200m run
-Rest 1 minute in between rounds
Options
Bike – reduce cals/ski (8/6 cals)
Slams – reduce weight/db snatch/kb dead
Run – row if no running/100m run
Bike – reduce cals/ski (8/6 cals)
Slams – reduce weight/db snatch/kb dead
Run – row if no running/100m run
2 Cleans + 1 Jerk @ 50%
in the next 17mins
MAX OUT!