WOD

Tuesday 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


Tuesday 3/10/17

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 E/B Thrusters & Walking Lunges

Weightlifting

Squat Clean + 2 Split Jerks (9 x 1 )

Every 90 Seconds For 9 Rounds

1 Clean

2 Split Jerks

* Complete 1 x Complex every 90sec x 9 Rounds

* % is based of which ever lift is your weakest (hang clean, front squat or jerk)

* Maintain % weight across all 9 sets.

Start @ 70% add 2.5% each round

Metcon (Time)

10 – 8 – 6 – 4 – 2 For Time

Clean & Jerk @60/40kg

Burpee Box Jumps 24/20″

REST 90sec

3-2-1: Rope Climbs

12-12-12: Pistol Squats

REST 90sec

2 Rounds For Time:

25 x Wall Balls 10/6kg

60 x DU’s


Saturday 30/9/17


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: Push Ups

Strength

Bench Press (3,2,1,3,2,1,3,2,1)

Every 90sec For 9 Rounds

Bench Press

*stick to % weight for all 9 sets

3 – 80%

2 – 82.5%

1 – 85%

3 – 82.5%

2 – 85%

1 – 87.5%

3 – 85%

2 – 87.5%

1 – 90%

Hero WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here


Friday 29/9/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Of:

200m Run

10 x Air Squats

10 x Jumping Lunges

10 x Kipping L Raises

Cardio Conditioning

Metcon (Calories)

8 Rounds Of:

1 Minute ON (bike or row)

1 Minute OFF

Max Cals

Conditioning

Metcon (Time)

Down & Back For Time:

10 x Hang Clean & Jerks @60/40kg

20 x Pull Ups

30 x Deadlifts @60/40kg

100m Farmers Carry @32/24kg KB’s

If In Pairs? Double The Reps & Share The Workload
Make sure you Hold ON!!!


Thursday Night Barbell


CrossFit Freaks – Barbell

Snatch

Snatch

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


Thursday 28/9/17


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: E/B OHS

Strength

Overhead Squat (3,2,1,3,2,1,3,2,1)

Every 90 Seconds For 9 Rounds

Overhead Squat

* Jerk above head of the rack and overhead squat.

* Maintain % weight across all 9 sets.

3 – 80%

2 – 82.5%

1 – 85%

3 – 82.5%

2 – 85%

1 – 87.5%

3 – 85%

2 – 87.5%

1 – 90%

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

10 x Shoulder Press @ 40/25kg

10 x Strict Toes 2 Bar

10 x Strict Ring Dips

10 x Devil Wheels

100m One arm OH DB Carry (50m Left + 50m Right) [10m=1reps] 25/15kg


Wednesday 27/9/17


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 Barbell Power Cleans & HS Hold or walks

Skill

Metcon (No Measure)

16 Minute EMOM

Min 1: 10 x Hang Power Snatches @40-50%

Min 2: 10 – 20 x Butterfly Pull Ups

Min 3: 5-15m HS Walk

Min 4: 30sec False Grip Ring Hang

*Scale For Butterfly Pull Ups: low butterfly kips or normal kipping pull ups

*Scale For HS Walk: Plate Toe Drag On Hands

(plank position and walk with toes dragging on small change plates and arms straight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 x Power Snatch @60/40kg

10 x HSPU’s

15 x Box Jump Overs 24/20″


Tuesday 26/9/17


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 E/B Back Squats & E/B Deadlifts

Strength

Back Squat (3,2,1,3,2,1,3,2,1)

Every 75 Seconds For 9 rounds

Back Squats

*Maintain % weight across all 9 sets

3 – 80%

2 – 82.5%

1 – 85%

3 – 82.5%

2 – 85%

1 – 87.5%

3 – 85%

2 – 87.5%

1 – 90%

Conditioning

Metcon (AMRAP – Reps)

3 Minutes ON 1 Minute OFF x 5 Rounds

400m Run

AMRAP Of:

5 x Pull Ups

10 x Push Ups

15 x Air Squats

20 x Calories (bike,row,ski erg)

*Scale For Pull Ups = Ring Rows


Tuesday BB


CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

3 rounds of 10 good mornings and a 250m row

Weightlifting

A: Hang Snatch (6 x 2 (3 @ 65% / 3 @ 75%))

B: Clean Deadlift + Power Clean + Hang Clean + Jerk (4 x ( 1+1+1+2) @ 75-80%)

C: STRICT PRESS FROM THE SPLIT POSITION (4 x 6 -Heavy )

Setup in the bottom of your split jerk position.

D: Back Squat (4 x 10)

one minute on, one minute off at 50 – 60%

E: Metcon (No Measure)

20 hollow rocks with 10 hammie death curls – 2 – 3 sets


Monday 25/9/17

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 E/B Thrusters & Walking Lunges

Weightlifting

1 x Hang Squat Clean + 2 x Front Squats + 1 x Split Jerk (9 x 1)

Every 90 Seconds For 9 Rounds

1 x Hang Squat Clean

2 x Front Squats

1 x Split Jerk

* Complete 1 x Complex every 90sec x 9 Rounds

* % is based of which ever lift is your weakest (hang clean, front squat or jerk)

* Maintain % weight across all 9 sets.

70%

75%

77.5%

80%

82.5%

85%

87.5%

90%

92.5%

Conditioning

Metcon (Time)

2 Rounds For Time

50 x DU’s

40 x Wall Balls @9/6kg

30 x Toes To Bar

20 x Power Cleans @60/40kg

10 x Ring Muscle Ups

*Scale For Ring MU = Burpee Pull Up

*Time Cap = 20 Minutes