WOD Archive - CrossFit Training
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Saturday Oct 20, 2018
Saturday, Oct 20, 2018
‘PERFECT CINDY’
20min AMRAP:
5 PERFECT pull ups
10 PERFECT push up
15 PERFECT air squats
*we don’t care how many rounds you get … we care about how well each rep is performed.
FORM OVER INTENSITY
Rest & Recover
Rest & Recover -
Friday Oct 19, 2018
Friday, Oct 19, 2018
Strict Press
3-3-1-1-1-1
*the 3s aren’t mean to be max.
Weighted pull ups
5-4-3-2-1
*you can decide if you want to max out on the higher reps or save it for the single.
Fitness Option:
Press
3-3-3
Fitness Option Metcon:
AMRAP in 14 mins of:
10 Bench Hops
20 Sit-ups
20 Ball Slams
5 Rounds for time:
400m Run
20 V-Ups
20/17 Cal Assault Bike -
Thursday Oct 18, 2018
Thursday, Oct 18, 2018
14min AMRAP:
20 DB snatch 22.5kg (15kg)
40 Double unders
2 Rope climbs
*comp squad/ people who regularly do GPP have the option to do the first rope climb legless.
Pause Back Squat
3-3-3-3-3
*3 second pause at bottom. -
Wednesday Oct 17, 2018
Wednesday, Oct 17, 2018
Skills piece
Beginners: Rope Climb
Intermediate: Bar Muscle Up
Advanced:
Every 2 minutes for 5 rounds complete:
6/5 Bar MU
250m/200m Row
EMOM for 18 mins complete:
Min 1: 12 Shoot Throughs
Min 2: 40 Seated MB Twists 20lbs (14lbs)
Min 3: Accumulate as much time in 40 Seconds of Ring Support hold OR Handstand hold
Oly Lifting
Hang Snatch Pull x 2 + Hang Power Snatch
1-1-1-1-1 -
Tuesday Oct 16, 2018
Tuesday, Oct 16, 2018
Deadlift 5x4
Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
*at no more than 80% of your 1RM
50-40-30-20-10 reps for time of:
-Cal Row
-Push-ups -
Monday Oct 15, 2018
Monday, Oct 15, 2018
For Time:
50 Sit ups
50 box jumps 24” (20”)
30 sit ups
30 burpees *comp style
10 sit ups
10 Muscle ups
Clean & Jerk 3x1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
Build to a 1RM Clean & Jerk ... you can use more or less than 3 sets. -
Sunday Oct 14, 2018
Sunday, Oct 14, 2018
Rest Day
Have a great Sunday!!
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Saturday Oct 13, 2018
Saturday, Oct 13, 2018
For time:
21 deadlifts 100kg (70kg)
Run 400 meters
18 deadlifts 100kg (70kg)
Run 400 meters
15 deadlifts 100kg (70kg)
Run 400 meters
12 deadlifts 100kg (70kg)
Run 400 meters
Rest & Recover
Do some mobility :)
