Weekly WOD programming 8th to 13th August

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly WOD programming 8th to 13th August

Weekly WOD programming 8th to 13th August

Monday 8th August:

HSPU technique Work
Work through (NOT FOR TIME) 20-15-10-5
HSPU
25 Ab Mat Sit Ups after each set (4x)
WOD
For time (CAP 20min)
1K run
100 1arm o/h KB Walking Lunge B: 20/12 G&R: 24/16 (Split as you like)
1K Run


Tuesday 9th August: 
Weightlifting 101 snatch warm up

Weightlifting: Snatch Priority
Snatch from Blocks
set up 3x 20kg plates each side, bar should sit just below knee cap 7×3 reps @80% of 1RM
Sets on Clock 0:00,2:00,4:00,6:00,8:00,10:00,12:00
WOD
10min AMRAP
7 Burpee C2B Pull Ups – scale to burpee to pull up or 7 burpees then 7 banded pull ups/jumping pull ups
7 Deadlifts B: 80/52.5 G&R: 120/80


Tuesday 9th August:
StrongWOD:
Deadlift work
1 set of 20 reps at 50% of 1RM
then 3 x 10 @ 50% 1RM
20min AMRAP
1 x Squat Clean @ 80% 1RM
1 x Strict Press @ 80% 1RM


Wednesday 10th August: 
Technique – pose running drills

WOD 
5 rounds (CAP 30min)
800m Run Rest 1:1
Revised route – see below – this is due to the pipe band champs.
If you feel like todays WOD is not enough – stay behind, or come in early for turbo tabata!
Untitled 2 copy
Wednesday 10th August: 
Turbo Tabata: 

Warm up tabata round:
Bear crawl up and down box (10m) vs Duck walk
Strength round:
One arm overhead walking lunges (like monday) vs Alt KB snatch
Finisher round:
Plate thrusters (20/15) vs burpee jumping onto the same plate

Thursday 11th August: 

Weightlifting: Snatch Priority
Muscle Snatch
build to max weight (15min)
WOD
CrossFit Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 60/42.5

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 85/52.5

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 100/65

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 125/80

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142.5/95

Stop at 20 minutes.


Thursday 11th August: 
Weightlifting: 
Back Squat 6×4 reps
Front Squat 6×2 reps
Back Squat 6×5 reps
All at 80% of 1 RM.
1. OHS Complex
Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
2. Hang Snatch
2.1 Do three sets of five reps with an empty bar and with a three seconds pause in the bottom position on every lift.
2.2 Do five sets of triples with the same weight that you used in the Snatch Warm-Up on Day 1 and with a three seconds pause in the bottom position on every lift. You are only allowed to drop the bar down after the last lift. On the first two reps you have to practice taking the bar down smoothly.
2.3 Find your daily max in doubles. You can only drop the bar after the last rep.
2.4 Drop down to the same weight that you used for 1.2 and find your daily max in singles.
3. Clean + power jerk + split jerk
3.1 Find your daily max in the complex.
3.2 Do five additional sets at 90% but with two cleans.


Friday 12th August: 
Strength: 

5 sets
8 Front Rack Barbell Box Step Ups 24/20 (4R/4L)
Start at 50% of Front Squat
add weight each set if possible Record heavest set of 8
Sets on Clock 0:00,2:30,5:00,7:30,10:30
WOD:
For time (CAP 15min)
25-20-15-10-5
OHS 42.5/30 (95/65)
5-4-3-2-1
Muscle ups


Saturday 13th August: 
Summer series genesis – meet at the box at 8:45am
 

Share This

Related Posts

Menu