Weekly WOD Programming 15th – 20th August

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Weekly WOD Programming 15th – 20th August

Monday 15th August:
Gymnastics Technique:
Toes to Bar Practice
Gymnastic Strength:
Option 1 –
EMOM x8
5-10 *Tempo Strict toes to Bar
Option 2 –
EMOM x8
5-10 Strict toes to Bar (No *Tempo)
Option 3 –
EMOM x8
5-10 Toes to Bar*Tempo
*If possible do 3sec Negative on your way down
WOD:
21-19-17-15-13-11-9-7-5-3-1 (CAP 30min)
Wall Balls 9/7
Burpees

Tuesday 16th August:
Weightlifting: 
Split Jerk Technique
Then:
Pause Split Jerk
(3sec pause in dip position) Work up to heavy single
WOD: 
10min AMRAP
8 Hang Power Cleans 60/42.5
6 Front Squats 60/42.5
4 Push Press 60/42.5


Tuesday 16th August:
StrongWOD:
Back Squat
10 x 3 @ 80%
Set Every 4:00
WOD: 
For Time
6 Down T0 1
Floor Press @ BW
* 10 x Strict Pull Ups and 10 x Toes to bar between each round


Wednesday 17th August:
Weightlifting: 
Weightlifting 101 Snatch warm up
Then: 
Snatch
Work up to 1RM (20min)
WOD: 
Crossfit Open 16.3
7 minutes AMRAP of:
10 power snatches 35/25
3 Bar muscle-ups – Scale to Box Bar MU


Thursday 18th August:
Strength:
Good Mornings
6 x 6 B: 50% BW G: 75% BW R: BW
Sets on clock
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
WOD:
20min AMRAP
1 Block Run
20 Hollow Sit Ups
20 KB Sumo Deadlift High Pull B: 20/12 G: 24/16 R: 32/24


Thursday 18th August:
Weightlifting 101:
1. Modified Russian Squat cycle
1.1   FS 6×2 reps
1.2  BS 6×6 reps
1.3  FS 6×2 reps
all at 80%
2. Jerk Cycle
2.1   Establish a 3RM split jerk.
2.2   Three additional sets of triples at 90% @ 2.1
3. Deadlift Cycle
3.1    1 set of 20 at 50% + 5 – 10 kg
3.2   3 sets of 10 at 50% + 5 – 10kg


Friday 19th August:
Strength:
Back Squat
6 x 6 @ 70% (+ 2.5kg if you did this two weeks ago at StrongWOD)
Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30
WOD: 
4 Rounds for Reps
1min MB Cleans 9/7
1min Push Ups
1min Cal Row
1min Rest


Saturday 20th August:
Filming the Omnipotent CrossFit promo video.

 

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