Workouts of the week 01.04 / 05.04
MONDAY
CrossFit
WEIGHTLIFTING
Every 1’30» x 6 rounds
Squat Snatch no feet + 2 OHS
WOD
Emom 12′
3 Power Snatches
3 Squat Snatches*
Odd
40″ Machine for Cals
Score
Worst score on Row
Heaviest + lightest set
*reps can be split
Strength & Conditioning
STRENGTH
Upper body
METCON
Amrap 18′, T-2
You go I go
200/150 meters Row
10 Burpees / Burpees no Push Ups
10 Diamond Push Ups / Hands Off
TUESDAY
CrossFit
STRENGTH
3/4 rounds
2 Strict High Chest to Bars + 4 High Kipping Chest to Bars
8/10 Bar Dips
10/12 Lat Pull Downs
30″ Hollow Rocks with pvc
rest 2′ between rounds
WOD
3 rounds for time:
20 Devil Presses
30 Walking Lunge Steps*
400 meters Run
*hug a plate, a sandbag, a medball or a slam ball… something that is heavy and difficult to hold
Strength & Conditioning
STRENGTH
Total body
METCON
15′ amrap
30 Sit Ups
40 American Swings
50 mt Bear Crawls
WEDNESDAY
CrossFit
STRENGTH
12′ to establish a heavy 4 RM Deadlift
WOD
20′ amrap
5 Deadlifts (85% of strength part)
10 Toes-to-Bars
15 Bar Facing Burpees
Strength & Conditioning
STRENGTH
Lower body
METCON
25-20-15-10-5
DB Thrusters
Burpees no Push Ups
20 Mountain Climbers after each set
THURSDAY
CrossFit
STRENGTH
Cleans from blocks
3 reps every 3′ x 5 rounds
after each set 5 seated High Box Jumps
Focus: speed
WOD
3 rounds
50 Wall Ball shots
35/25 cals Row
200 mt Run
cap time 20′
Strength & Conditioning
STRENGTH
Total body
METCON
For Time:
T-3
150 KB SDHPs
150 Box Jumps
150 DB Snatches
One athlete works, one athlete rests, one athlete waits in plank position
Cash out: 150 Double Unders
FRIDAY
CrossFit
STRENGTH
Friday Pump
4 rounds for quality
– Strict HSPUs amrap
– 10/15 Dumbells or Deficit Push Ups
– 20-30″ Ring/box Support
METCON
5 rounds
1′ Dumbell Push Presses
1′ Burpees to plate
1′ Dumbell Steps on Box
1′ rest
Strength & Conditioning
STRENGTH
Grinder
METCON
4 rounds (23 mins)
In 2′
Row 25/20 cals + amrap Down & Ups
rest 1′
In 2′
Amrap
15 Air Squats
10 Push Ups
5 Strict Pull Ups / Jumping Pull Ups
rest 1′