Monday WOD – Walking Agony

21 Sep
0

CrossFit WOD

A) Mobility

Couch Stretch - 2 mins each side

Hip Capsule - 2 mins each side (belly button to heel)

B) Warm Up

30 x Squats

20 x Shoulder Rollouts

20 x Alternating Overhead Lunges w/pipe

30 x Overhead Squats w/pipe

C) Strength

Today is the day to set a new PB

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 75% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101-104% *Set 8 – MAX UNBROKEN REPS @ 90%

D) WOD

25 Min Time Cap

Five rounds for time of:

6 Squat Snatches (60/40kg) - Level 1, 6 High Hang Squat Clean and Press (60/40kg) - Level 2

12 Overhead Walking Lunges (60/40kg)

12 Chest-to-Bar Pull-Ups

E) Power Hour

Every two minutes, for 10 minutes (5 sets):

Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

Then

Every 90 seconds, for 18 minutes (12 sets):

Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

Then

Work on a Weakness

HIIT WOD

A) Warm Up

30 x Squats

20 x Shoulder Rollouts

20 x Alternating Overhead Lunges w/pipe

30 x Overhead Squats w/pipe

B) Strength

Today is the day to set a new PB

Every 90 secs for 7.5 minutes (5 sets)

Find your 5 RM Back Squat

D) WOD

20 Min Time Cap

Four rounds for time of:

6 High Hang Squat Clean and Press (60/40kg)

12 Overhead Walking Lunges (60/40kg)

12 Chest-to-Bar Pull-Ups

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