WOD

Tuesday 5/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Banded OHS (skinny band)

Weightlifting

Snatch (1RM 10×1)

Perform Each Set On The 80 Seconds

1RM Snatch

Build From 65% of 1RM Snatch to as heavy as form allows.

Conditioning

Metcon (4 Rounds for time)

4 Rounds For Fastest Time Possible:

Starting A New Round Every 5 Minutes

50 x DU’s *Scaled = 75 x Singles

21 x Hang Power Snatch @35/25kg

15 x OHS @35/25kg

7/5 x Ring Muscle Ups *Scaled = 7 Burpee Pull Ups

Score = Slowest time out of 4 rounds (be consistent)


Monday Night Barbell


CrossFit Freaks – Barbell

A: Snatch (1 x 1)

2 x 3 @ 50%

2 x 3 @ 60%

1 x 3 @ 70%

2 x 2 @ 80%

2 x 1 @ 85%

1 x 1 @ 90%

B: Clean and Jerk (1 x 1)

2 x 2 + 1 @ 50%

2 x 2 + 1 @ 60%

2 x 2 + 1 @ 70%

1 x 1 + 1 @ 80%

2 x 1 + 1 @ 85%

1 x 1+1 @ 90%

C: Back Squat (10 x 10)

German Volume Training (GVT)

10 x 10 at 60%

resting precisely 90 seconds


Monday 4/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Banded Thrusters (skinny band)

Strength

Thruster (1RM)

Perform Each Set On The 80 Seconds

Building to A 1RM Thruster From The Floor

Build up from 65% of 1RM to as heavy as form allows.

Conditioning

Metcon (Time)

3 Rounds For Time:

Run 400m

21 x Toes To Bar

14 x HSPU’s RX+ Strict *scaled: Push-Ups (x21)

7 x Squat Cleans @70/47.5kg


Saturday 2/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate Push Ups & Strict Pull Ups

Strength

Bench Press (6 x 3)

Every 90sec For 6 Rounds:

3 x Bench Press

* Warm Up and build to as heavy as possible from 70% of 1RM

Conditioning

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


Friday 1/12/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 x 30sec ON 15sec OFF:

1: Calories

2: Banded March

3: Banded Good Mornings

4: Empty Bar Back Squats

**REPEAT**

Strength

Back Squat (5-5-5-5-3-3-3-3)

Every 90 Seconds For 8 Rounds:

5-5-5-5-3-3-3-3 x Back Squat

*Start @65% of 1RM & Build

* Stick to % or go by feel.

65%

70%

75%

80%

82.5%

85%

87.5%

90%

Conditioning

Metcon (AMRAP – Rounds and Reps)

Barraza – 18 Minute AMRAP:

200 Meter Run,

9 x Deadlifts @125/84kg

6 x Burpee Bar Muscle Ups

*Scaled:

90/60kg

burpee pull ups


Thursday BB

CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

5 Min Movement prep

Weightlifting

Snatch + Hang Snatch + Snatch Balance + OHS (4 x 1 @ 65-70%)

Power Clean + Power Jerk (4 x (2+1) @ 75%)

Front Squat (4 x 3 @ 85-90%)

Clean Pull (5 x 2 @ 100%)

Metcon (Time)

100 Hollow Rocks


Thursday 30/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2: Push Ups

3: Banded Pull Aparts

4: Barbell Press

**REPEAT**

Strength

Shoulder Press (6 x 8)

Every 2 Minutes For 6 Rounds:

8 x Strict Press

8 x Strict Pull Ups

* Stay @60-65% of 1RM

* No bouncing of the chest

* Add weight to pull ups if possible

Conditioning

Air Force (Time)

For Time:

20 x Thrusters

20 x Sumo Deadlift High Pulls

20 x Push Jerks

20 x OHS

20 x Front Squats

Rxd: 50/35kg RX+: 60/40kg

*Every Minute Perform 4 Burpees Including The Beginning Of The Workout… Until Completion


Wednesday 29/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2: Goblet Squat (2sec pause in squat)

3: Empty Barbell Muscle Cleans

4: Banded March

**REPEAT**

Weightlifting

1 squat Clean + 2 Front Squats (8 x 1+2)

1 squat Clean + 2 Front Squats, climbing
Every 80 Seconds For 8 Rounds

1 x Squat Clean + 2 x Front Squats

*Build from 65% of 1RM Clean to as heavy as form allows

*Focus on the squat clean, catch with a nice upright posture and work hard to maintain it through the front squats.

Conditioning

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*9 or 10kg WB & 10ft Target For Men

* 6kg WB & 9ft Target For Women


Tuesday BB


CrossFit Freaks – Barbell

A: Snatch High Pull + Hang Snatch (1 RM)

Find max with good form

B: Clean and Jerk (5 x 4 @ 50%)

No drop or release.

C: Snatch Grip Deadlift (4 x 4 slow 110%)

D: Jumping Back Squat (4 x 10 @ 40%)

E: Hammie Death Curls (3 x 10)


Tuesday 28/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2: Kip Swings

3: Band Pull Aparts

4: Empty Bar OHS

**REPEAT**

Weightlifting

Snatch High Pull + Snatch (8 x 1)

Every 80 Seconds For 8 Rounds

1 x Snatch High pull + 1 X Squat Snatch

* Start at 65% of 1RM & Build

* Talll chest of the ground and focus on reaching full extension of hips knees and ankles on snatch pull & snatch

Conditioning

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Amanda – For Time:

9 – 7 – 5 reps of:

Ring Muscle Ups

Squat Snatches @61/43kg

Scaled:

18-14-10

Pull Ups

9-7-5

Snatch @40/30kg