Weekly WOD programming 22nd – 27th August

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Weekly WOD programming 22nd – 27th August

Monday 22nd August: 

Gymnastic Strength: 
Weighted Pull Ups
5-4-3-2-1-5
Each set for max weight
Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30
WOD: 
Crossfit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 100kg and throw 9kg ball to 10-ft. target
Women deadlift 70kg and throw 7kg ball to 9-ft. target


Tuesday 23rd August: 
Gymnastic capacity: 
Midline (15min)
Accumulate 3min in Plank Rest 2min
Accumulate 2min in Plank Rest 1min
Accumulate 1min in Plank
WOD: 

23min AMRAP
16 KB Snatch 24/16 (R+L=2)
8 Burpee Box Jumps 24/20
200m Run


Tuesday 23rd August: 
StrongWOD 
Establish a 3RM Push jerk. Three additional sets of triples at 90%.

WOD: 

3 reps EMOM x 5 minutes of bear complex @ 60/42.5
2 reps EMOM x 5 minutes of bear complex @ 80/50
1 rep EMOM of bear complex @ 80+
When you get to the single reps add 2.5kg per minute until you fail to complete the complex.
The BEAR complex consists of  a power clean, front squat, push jerk(lower the bar to your back), back squat, rack jerk, and finally back to the floor.


Wednesday 24th August: 
Strength: 

Floor Press
5-4-3-2-1-5
Each set for max weight
Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30
WOD: 
15-12-9-6-3 (CAP 10min)
Thrusters 50/35
C2B Pull Ups


Thursday 25th August: 
Strength: 

Back Squat
4×6 @70%
then
1 x AMRAP @70%
Sets on Clock
0:00,2:30,5:00,7:30,11:00 (AMRAP)
WOD: 
10min AMRAP
3 Squat Snatches 60/42.5
7 Toes to Bar


Thursday 25th August:
Weightlifting 
1.Russian Squat Programme
Back Squat 6×2 reps
Front Squat 6×3 reps
Back Squat 6×2 reps
All at 80% + 5kg
3. TNG Snatch warm-up f. the ground
Two sets of three reps in A, B, C, D, E. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three seconds pause in the overhead position of the muscle snatches and the catch position in C, D and in the bottom position of the full snatch.
A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch.
The warm-up has to be done as touch and go, which means that the bar can’t rest on the floor. You should be lowering the bar slowly and as soon as the plates touch the ground you want to start pulling from the floor again. Be sure to find your posture in the top position by getting your chest and chin up and then try to maintain that posture as you lower the bar by bending your legs instead of leaning excessively over the bar or rounding the bar.
It’s a very common mistake to allow the bar to get too far away from the body as you lower it and start the pull again. Make sure that you keep it glued to the body on the way down and up and that you finish the pull phase before going under the bar. The latter becomes increasingly important as you tire out by the end of a set
4. TNG Snatch

4.1 Find your daily max in triples.
4.2 Drop down to the same weight that you used in the TNG Snatch Warm-Up and find your daily max in doubles. You need to hit at least the same weight as you managed in triples.
4.3 Do ten additional singles at the weight of the heaviest double but with a three seconds pause in the bottom- and top position. If it feels really solid you can increase the weight but keep the pauses in the top- and bottom position if you do.


Friday 26th August: 
WOD: 

4rft (CAP 25min)
1 Block Run
80 Double Unders
1 Block Run
Then:
Rest 1min
then:
EMOM x 10
B: 3 Strict Banded Pull Ups + 3 Banded Kipping Pull Ups
G: 3 Strict Pull Ups + 3 Kipping Pull ups
R: 3 Strict C2B Pull Ups + 3 Strict Pull Ups


Saturday 27th August: 
Team WOD – will be posted up soon.

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