WODs Semanas 8 de Julio y 15 de Julio - Reebok CrossFit PTY
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WODs Semanas 8 de Julio y 15 de Julio

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WODs Semanas 8 de Julio y 15 de Julio

WODs Semanas 8 de Julio y 15 de Julio

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Para comenzar la nueva programacion soltaremos las 2 primeras semanas at once.

Esperamos que you make some crazy strength gains y que you have fun with the WODs.

Sabados, sera dia de reponer WODs faltados o de parcticar skills. 6 dias de ejercicio pesado a la semana smells like overtraining.

 

Road to the Open 2014 Class: Esta proxima semana es testing week, do it, necesitas saber tu progreso later.

La semana que sigue y las demas…los jueves son mobility and active recovery day, el template sera Mon, Tue, Wed, Thu Off, Fri, Sat, Sun Off. Nadie deberia estar haciendo 6 crazy workouts a la semana, especially ustedes!

 

A lot of thought has and will go into this. Trust! …and Enjoy!!

 

Monday, July 8th

 

A. Three rounds of:

6 Front Squats

Rest 2 minutes

3 Weighted Pull-Ups (scale as necessary)

Rest 2 minutes

 

B. Five rounds for time of:

15 Wall Balls

15 Pull-Ups

Rest 60 seconds

 

 

“Road to the Open 2014” Class

  1. 1RM Snatch (5 attempts)
  2. 1RM Front Squat
  3. “Fran”

 

 

Tuesday, July 9th

 

A. High Hang Power Clean 5 x 3 reps, rest 2 minutes in between sets.

B. Complete as many rounds and reps as possible in 9 minutes of:

3 Ground to Overhead (135/95) x 3 reps

6 Ring Dips

9 Toes to Bar

 

“Road to the Open 2014” Class

  1. 1RM Back Squat
  2. ME: HSPUs and T2B
  3. ME 400m run

 

 

Wednesday, July 10th

 

A.Bench Press 5 x 5 reps, building up to heavy

B. Three rounds for time of:

40 Push-Ups

400 Meter Run

 

“Road to the Open 2014” Class

  1. ME Double Unders (2 attempts)
  2. 1RM Clean and Jerk (5 attempts)
  3. C.  “Grace”

 

 

Thursday, July 11th

 

A. Deadlift 5 x 3 reps, building up to a 3RM

B. “Lucky Sevens” – AMRAP 7 minutes of:

7 Box Jumps (24″/18″)

7 Burpees

7 Kettlebell Swings (24/16 kg)

 

“Road to the Open 2014” Class

  1. 1RM Strict Press
  2. ME: MUs or Ring Dips
  3. ME 500m row

 

Friday, July 12th

 

A. Backward Lunges, Front Rack (95/65) 5 x 8 reps UB (4 E/L)

B. Three rounds for time of:

50 Double-Unders

25 Air Squats

400 Meter Run

 

“Road to the Open 2014” Class

  1. 1RM Deadlift
  2. “Helen”

 

 


Monday, July 15th

 

A. Front Squat: 5 x 1 rep. Build by feel to a “heavy” front squat.

B. 3 rounds for time of:

15 Goblet Squats

400 Meter Run

 

“Road to the Open 2014” Class

 

A. Front Squat: 5 x 1

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

 

B. Power Snatch: from Mid-Thigh 6 x 6 reps
(these should be fast and continuous)
Work up as heavy as you can, but stay focused on barbell speed.

 

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

 

D. Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75% of 1-RM

 

 

Tuesday, July 16th

 

A. Three sets of Nose-to-Wall Handstand Hold x 60-90seconds

 

B. Push Press 3 x 5 reps. Build up, as heavy as you can handle.

 

C. Complete as many rounds and reps as possible in 6 minutes of:

5 Stationary Dips (Matador, yellow paralettes)

5 Handstand Push-Ups
(or 10 regular push-ups)

5 Burpees

 

“Road to the Open 2014” Class

 

A. Three sets of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 6-10 reps

 

B. Jerk

Set 1 – 3 reps @ 60%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 80%

Sets 4-8 – 1 rep @ 90+%

 

C. Push Press 3 x 4-5 reps. Make these as heavy as you can handle.

 

D. Complete as many rounds and reps as possible in 6 minutes of:

15 Stationary Dips (Matadors or other fixed dipping station)

10 Handstand Push-Ups

5 Burpees

 

 

Wednesday, July 17th

 

A. Every minute, on the minute, for 10 minutes: 1 Hang Snatch

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

 

B. 3 rounds for time of:

30 KB Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

 

“Road to the Open 2014” Class

 

A. 
Front Squat:

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

 

B. Five sets of:
Hang Clean + Clean

C. Clean Pulls 3 x 1.1.1 @ 95-100%
(rest 10 seconds between singles)

D. Three rounds for time of:

30 Kettlebell Swings (32/24 kg)

20 Chest-to-Bar Pull-Ups

 

 

Thursday, July 18th

 

A. Clean and Jerk (20 min.): practice technique and build up to weight for WOD

 

B. 3 rounds for time of:

2 Rope Climbs (substitute for 4 wall-walkouts)

4 Clean and Jerks (heavy)

6 Push-ups

 

“Road to the Open 2014” Class

 

Mobility and Active Recovery

 

 

Friday, July 19th

 

A. Three sets of 50 Double-Unders, rest 30s minute in between each set then immediately:

 

B. 3 rounds for time of:

15 Front Squats (115/75)

15 Toes to Bar

15 Box Jump-Overs

 

“Road to the Open 2014” Class

 

A. Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

Sets 1-3 – 55-65%

Sets 4-6 – 65-75%

Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

 

B. Every minute, on the minute, for 10 minutes: Hang Clean + Jerk

Sets 1-3 – 55-65%

Sets 4-6 – 65-75%

Sets 7-10 – 75-85%

 

C. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

 

D. Three rounds for time of:

2 Rope Climbs (15′)

4 Clean & Jerk (225/155 lb)

6 Handstand Push-Ups to 6″/4″ Deficit

(Scale this as needed. If you don’t have a 15′ rope, sub 4 muscle-ups

 

 

Saturday, July 20

 

Compensation Day

 

“Road to the Open 2014” Class

A. Three sets, not for time, of:

40-50 Double-Unders

L-Sit x 30-45 seconds

Bar Muscle-Up x 2-5 reps

 

(Clock running for B-D.)

 

B. For time: Row 1000 Meters
then 25 Burpees Over the Erg (10 min. cap)

 

C. When the clock strikes 10 minutes, perform the following…
Three rounds for time of: (cap at 20 min.)

15 Push Press (135/95)

20  oes 2 Bar

 

  1. When the clock strikes 20 minutes, perform the following…

Three rounds for time of:

15 Box Jump-Overs (30″/24″)

20 Chest-to-Bar Pull-Ups

 

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