Tuesday

For Time:

20 x Alternating KB Snatch (16/12, 24/16, 32/24)

30 x Wall Balls

40 x Pull Ups (L1 Ring Rows)

Run (400m, 600m, 800m)

40 x Box jumps

30 x Deadlifts @50% 1RM

20 x Alternating KB Snatch (16/12, 24/16, 32/24)

Monday

15 Minutes: 1RM Squat Clean

Every 90 seconds for 9 minutes:

3 x Power Cleans @ 75% 1RM
3 x Strict Pull Ups

AMRAP 9:

5 x Strict Burpees
5 x Toes to bar
100m Sprint

Saturday

 Buy in:

21 x Snatch grip deadlift (30/20, 45/35, 50/40)

15 x Hang Power Snatch

9 x Squat Snatch

rest 2 minutes

5 x Rounds:

13 x Wall Balls

7 x Toes to bar
200m

rest 5 minutes 

5 x Rounds:

13 x KB Swings (16/12, 24/16, 32/24)

7 x Box jump overs

200m

Cash Out:

21 x Shoulder to overhead (30/20, 45/35, 50/40)

15 x Power Clean

9 x Squat Clean

Score total time.

Time Cap - 40 minutes.

Friday

Partner WOD

AMRAP 20:

Each person works one minute at a time 

(alternating work 1 minute, rest 1 minute)

5 x Hang Clean & Jerks (30/20, 40/30, 50/40)

7 x Pull ups (Jump Chins)

Max burpee box overs (20") for remainder of minute.

Score is total number of Burpee box overs.

Thursday

10 x Minutes: Work to 1RM Jerk.

OTMEM 20:

1st Minute: 4 x Push Jerk @ 60% 1RM
2nd Minute: 10 x Toes to Bar
3rd Minute: 2 x Ring or Bar Muscle Ups (4 x Chest to bar or 6 x Pull ups)
4th Minute: 30 x Double Unders

Wednesday

For Time:

Run (L1 400m, L2 & L3 600m)

50 x Box Jump Overs (24/20")

50 x Wall Balls

50 x Ring Dips (L1 Box Dips)

50 x Wall Balls

50 x Box Jump Overs (24/20")

Run (L1 400m, L2 & L3 600m)

21 minute time cap

Tuesday

15 minutes:
Skills session - Muscle ups, Ring Dips or HSPU.

AMRAP 12:

10 x HSPU

10 x Deadlifts @ 50% 1RM 

10 x Bar Facing Burpees

Monday

Every 90 seconds for 9 minutes:

1 x Strict Press
2 x Push Press
3 x Push Jerk

Work with a weight which allows heavy, but unbroken sets.

For Time:

Run - L1 400m, L2 600m, L3 800m.
15 x Power Cleans (40/30, 60/45, 80/60)
Run - L1 400m, L2 600m, L3 800m.

Saturday

a)

10 minutes:

1RM Thruster

b) 

OTMEM 14:

Odds - 3 x Front Squats @ 75% Thruster 1RM

Evens - 3 x Push Jerks @ 75% Thruster 1RM

c)

21/15/9

Thrusters (L1 30/20, L2 & L3 40/30)
Burpees

6 minute time cap, rest 2 minutes after time cap then:

21/15/9

Pull Ups
x 2 Double Unders (x4 single unders)

6 minute time cap.

Friday

Partner WOD for max reps:

Partner A runs 400m whilst partner B completes max reps of Wallballs, then swap.
Partner A runs 400m whilst partner B completes max reps of KB swings, then swap.
Partner A runs 400m whilst partner B completes max reps of Double Unders, then swap.
Partner A runs 400m whilst partner B completes max reps of Wall Walks, then swap.
Partner A runs 400m whilst partner B completes max reps of Front Squats, then swap.

KB Swings - L1 16/12, L2 & L3 24/16kg.
Front Squats - L1 30/20, L2 & L3 40/30kg.

Combine total reps.

25 minute cutoff.

Thursday

6 x 6 tempo (2 second down + 2 second up) Back Squat.
*work with a heavy weight so reps are challenging but remain unbroken.

2 rounds For time:

20 x Hang squat cleans (30/20, 45/35, 50/40)
20 x Pull Ups
20 x Shoulder to Overhead

Wednesday

AMRAP 16:

100m Sprint
10 x Thrusters (30/20, 40/30 L3 2 x KB's 16/12)
20 x Double Unders
5 x Burpee box overs (L3 with Kettle bells)

Tuesday

10 minutes:
Work to a 2RM deadlift

Every 90 seconds for 12 minutes:
4 x Deadlifts @ 75% 1RM

21/15/9

Power Cleans (40/30, 50/40, 70/50)
Lateral bar burpees

Monday

For Time:

Run (L1 400m, L2 600m, L3 800m)

3 rounds-
10 x Overhead Squat (30/20, 40/30, 50/40)
10 x Toes to Bar
10 x Box Jumps

Run (L1 400m, L2 600m, L3 800m)

Wall Balls (L1 x 30, L2 x 40, L3 x 50)

18 minute time cap.

Saturday

a) 

10 minutes:

2RM Hang Clean & Push Jerk

b) 

OTMEM 10:

3 x Hang Power Cleans (Weight to support heavy, but unbroken reps)

20 x Double Unders

c)

AMRAP 7:

5 x Deadlifts (L1 60/40, L2 80/60, L3 100/75)

10 x Wall Balls

rest 2 minutes

AMRAP 7:

10 x Abmat Situps

10 x KB Swings (16/12, 24/16, 32/24)

Friday

"Partner WOD"

For Time:

1.2km Run - Swap every 200m
60 x Alternate KB Snatch (L1 & L2 16/12, L3 24/16) - Swap every 10
600m Run - Swap every 100m
60 x Pull Ups - Swap every 10
1.2km Run - Swap every 200m
60 x Box Jumps - Swap every 10
600m Run - Swap every 100m

Thursday

6 RFT

3 rounds - 1 x Wall Walk, 2 x Pushups, 3 x Burpees
2 x 50m forwards + 50m backwards
15 x Front Squats (L1 30/20, L2 & L3 40/30)
25m Bear Crawl
30 x Double Unders

23 minute timecap.

Wednesday

a) AMRAP 9
3 x Power snatches (40/30, 50/35, 60/40)
6 x Toes to bar

b) AMRAP 6
20 x Clean & Jerks
In remaining time max Wall Walks

c) AMRAP 3
Max alternate front rack lunges

No rest between AMRAPS.
Record total reps for each separate AMRAP. (Eg 75/50/25)

Tuesday

10 minutes:
1RM Strict press or Weighted pushup.

AMRAP 12:

100m 

10 x Pull Ups

10 x Burpees

200m 

20 x KB swings (16/12, 24/16, 32/24)

20 x Burpees

400m 

40 x Wall balls

40 x Burpees

600m

60 x Double Unders

AMRAP Burpees in remaining time

Monday

For Time:

1 - 2 - 3 - 4 - 5

5 x Deadlifts (L1 30/25, L2 40/30, L3 50/35)
5 x Power Cleans
5 x Thrusters

200m

Complete 1 round + 1 x 200m. Then 2 rounds + 1 x 200m etc.

18 minute time cap.

Saturday

A)
15 minutes:
Work to a 1RM of either Back, Front or Overhead Squat.

B)
Every 2 minutes for 10 minutes:
5 x Squats @ 75% of above 1RM + 10 x Box Jumps.

C)
WOD- TBA

Friday

Partner WOD:

AMRAP 22:

Partner A does 400m run whilst partner B AMRAP hang power cleans + jerks until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP back squats (from floor) until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP double unders until partner A returns.
Switch and repeat.
Partner A does 400m run whilst partner B AMRAP Burpees until partner A returns.
Switch and repeat.

If completed within the 22 minutes begin again with hang power clean + jerks.

(L1 40/30, L2 50/40, L3 60/45)

Saturday WODs begin this weekend at 8:30am.

Thursday

For Time:

150 x KB Swings (16/12, 24/16, 32/24)

On the minutes stop and complete:

1st minute: 4 x Toes to Bar
2nd minute: 4 x Burpee Box Overs
3rd minute: 6 x Ball Slams
etc...

Continue reps on each of the minutes until KB swings are complete.
20 Minute Time cap

Wednesday

"The Chief"

AMRAP 3:

3 x Power Cleans (L1 45/30, L2 & L3 60/40)

6 x Push Ups

9 x Squats

After the 3 minutes, rest for 1 minute and repeat for a total of 5 rounds.

Tuesday

AMRAP 18:

20 x Thrusters (L1 30/20, L2 & L3 40/30)

20 x SDHP

20 x Push Jerks

20 x Front Squats (L3 OHS)

400m (L1 200m)

 

Monday

For Max Reps:

4 Rounds

1 min - Cal Row
1 min - Wall Balls
1 min - Burpee Bar Touch (L3 Burpee pull up)
1 min - HR Push Ups
1 min - rest

Volume Week:
CrossFit is a volume sport and in saying that, Less is more simply doesn't apply in this case. This week is a great opportunity to work on increasing engine capacity. The goal during these WODs is to maintain intensity throughout, rather than going in at 100%, then dying in the ass.
Have a great week and we'll see you at the Box!
- Edis.