Weekly Prescription 12th – 17th August

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly Prescription 12th – 17th August

Weekly Prescription 12th – 17th August

*****SOCIAL EVENT OF THE YEAR!******
The Omnipotent CrossFit Casino night is back for its third round! This time we do it even better by holding it at West Bar Brewery over at templeton on the green.
The Omnipotent CrossFit Casino night is our biggest social event of the year, where we all get dressed up and have a fun night of pretend gambling, a chance to win big prizes in our raffle, and a chance to catch up with those you train with minus the sweat!
This is the link to pay for your ticket for the Casino night.
https://goteamup.com/p/33004-omnipotent-crossfit/courses/39024/
Please feel free to invite non-members along to this fantastic event – just forward them this link to book their place!
Monday 12th August
Warm Up:
Run 500m
then
3 RDS
10 Press Ups
8 DB strict press
6 Plate Tricep overhead press 15/10
Mobility:

Gymnastics:
10 min EMOM
4-10 reps strict dips
WOD:
For Time
1km Row
200KBS B: 16/12 G: 24/20 R: 32/24
1km run
Tuesday 13th August
Warm Up:
Ass Bike 500m
then
5min AMRAP
10 BB Split Jerk
6 Burpees
10 BB Overhead lunges
Mobility:

Weightlifting:
Split Jerk from rack
15 min to work up to heavy 3rm
WOD:
10 min AMRAP
8TTB
12 HSPU
Wednesday 14th August
Warm Up:
Run 300m
then
3 RDS
5 Muscle Snatch
3 Power Snatch
1 Full Snatch
5 Overhead Squats
Mobility:

Weightlifting:
1 squat snatch + 3 OHS
Work up to heavy single complex in 15 min
WOD:
8 Rounds
30s on 90s off
Assault Bike max calories
Thursday 15th August
Warm Up:
Tabata 241 Back Squats
8 x :20 on :10 off
Mobility:

Strength:
Back Squat
10×3 @ 85-90%
WOD:
5min AMRAP
25 DU
5 Burpees
Friday 16th August
Warm Up:
Row 400m
then
5min Rowing technique
Mobility:

Monostructural:
8 rounds of Rowing for max metres
45 second on, 60s off
Gymnastic WOD: 
Two Rounds
Sets every 2 min
5-4-3-2-1
Strict Pull Ups or Strict Pull Up Variants
R: Increase weight as reps decrease
Saturday 17th August
warm up:
2 RDS
Run 500m
Row 500m
Ass bike 500m
mobility:

Partner strength:
3 rounds
Front squat
1-2-3-4-5
Sets every 2:30
*Adjust weight as needed between sets
partner WOD:
9-6-3
Strict press (barbell) B: 35/25 G:50/35 R:60/42.5
Strict pull-ups
Rest 1 minute
15-12-9
Push press (barbell) B: 35/25 G:50/35 R: 60/42.5
Kipping Pull-ups
Rest 1 minute
21-15-9
Push jerk (barbell) B: 35/25 G:50/35 R:60/42.5
Chest to bar Pull-ups
both partners to complete the above workload. Only one bar between the two. Both athletes can do pull ups at the same time.
 

Share This

Related Posts

Menu