WOD

Monday 27/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2: Push Ups

3: Nose To Wall HS Hold

4: Banded OHS

**REPEAT**

Strength

Push Press + Jerk + Split Jerk (8 x 1 )

Push Press + Push Jerk + Split Jerk
Every 80 Seconds For 8 Rounds:

1 x Push Press + 1 x Push Jerk + 1 x Split Jerk

* Start at 65% of your 1RM power push press and build to as heavy as form allows

* Commit on the push press, press strong and aggressive and then execute the push jerk & split jerk

Conditioning

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
18 Minute AMRAP:

15 x Box Jumps @24″/20″

12 x Push Press @52/34kg

9 x Toes To Bar

Scaled:

*Step Ups @20″

* Push Press @43/25kg


Saturday 25/11/17


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

Hero WOD

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
“KLEPTO”

4 Rounds For Time:

27 x Box Jumps @24/20″

20 Burpees

11 Squat Cleans @65/45kg


Friday 24/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 x 30sec ON 15sec OFF

1: Calories

2: Banded OHS

3: Banded Good Mornings

4: Empty Bar Hang Power Snatches

*REPEAT

Weightlifting

If any athlete has missed Front Squats, Push Jerks or Deadlifts and wants to sub Snatch for 1 of these, go for it!!

3 Position Snatch (6 x 1)

Pockets

Knees

Floor
Every 90sec For 6 Rounds

3 x Position Squat Snatch

*Focus 1 lift at a time and be agressive on that last snatch above the knee.

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

Partner WOD

Metcon (Time)

In Pairs, 3 Rounds For Time:

30 x Power Snatch @40/30

RX+ 50/35kg

30 x Burpees Over Bar

30 x OHS

30 x Toes To Bar

300m Run (both holding a band)
Half everything except the run!!!!


Thursday BB


CrossFit Freaks – Barbell

Warm-up

5 mins Cardio – Break a sweat

5 mins Mobility

A: Snatch (Max Single)

Establish Max

Then drop back to 80 for 4 singles aiming for perfect form

B: E90SO90S 5 Rounds

Odd – 3 Position Clean – Front Squat – Jerk

Even – 2 x Power Clean – 3 x Jerk

C: Snatch Grip Deadlift (5×5 @ 85%)

Maintain clean positions throughout

D: Back Rack Lunge (4 x 12 (6 Each Leg) )

Make it Heavy

F.: Hammie Death Curls (3 x 10)


Thursday 23/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2: Inch Worms

3: Russian KB Swings

4: Banded Glute March

Strength

Deadlift (6 x 3)

Every 90sec For 6 Rounds

3 x Deadlifts w/reset at the bottom

*Start @70% and increase if form is looking good

* Fast up controlled down at least to the bottom of the knee

Conditioning

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

6-3 x Bar Muscle Ups

12 x HSPU’s *scale with ab mats or a box

18 x Pistol Squats *scale assisted
Scale BMU – C2B+Dips or Pull Ups + Box Dips


Wednesday 22/11/17


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 Push Jerks

Strength

Push Jerk (6 x 5)

Every 90 Seconds For 6 Rounds

5 x Push Jerk w/1sec pause in the catch

* Smooth Dip – Drive up hard – Catch Strong

* Keep your eyes fixed and use the power of the hips

Conditioning

Metcon (Weight)

20 Minute EMOM

Min 1: 10 x Push Jerks @60% of 5RM above

Min 2: 15 x GHD Sit ups or 25 x AB Mat Sit Ups

Min 3: 15 – 25 x Ring Dips or Strict Push Ups

Min 4: 60 second Max L-Sit Holds

Min 5: REST

*Work hard on the push jerks be aggressive when its getting heavy.

* Go for unbroken reps on the sit ups get the abs burning.

* Nice straight body pressing out of the Dips if you cant do strict go to kipping otherwise normal push ups

* Max L-sit Holds, smart sets and keep working until 60 sec is up.


Tuesday 21/11/17


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 : Front Rack barbell lunges

4: Banded March

**REPEAT**

Strength

Front Squat (6 x 3)

Every 90 Seconds For 6 Rounds

3 x Front Squats w/1sec pause in the bottom

Control down – pause – explode up.

*Build from 65-70% up to as heavy as form allows.

Conditioning

Metcon (Time)

4 Rounds for Time:

Run 400m

21 x Wall Balls @9/6kg

15 x Pull Ups RX+ CTB

9 x Front Rack Forward Lunge @60/40kg


Monday Night Barbell


CrossFit Freaks – Barbell

A: Power Snatch (1 x 1)

Technique drills 3 x 5 Bar

Tech Drills 2 x 5 @ 30%

Tech Drills 1 x 5 @ 40%

2 x 5 @ 50%

2 x 3 @ 60%

1 x 2 @70

Singles fro 80%

3 Position Clean (4 x 1 )

Pockets

Knees

Floor
2 x 2 @ 50%

2 x 1 @ 60%

1 x 1 @70%

4 x 1 @80%

Jerk Dip Holds (5 x 4)

Hold at the bottom of the dip for 3 seconds.

Work upto 150% of 1 RM Clean & Jerk
120% Jerk

Push Press (4 x 10)

65%

Sally (AMRAP – Reps)

Back Squat 60/45kg

Following song tempo


Monday 20/11/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

8 Rounds of 30sec ON 10sec OFF:

1: Calories

2 : Push Ups

3 : Nose To Wall HS Hold

4: Banded Good Mornings

**REPEAT**

Weightlifting

3 x Power Clean + 1 Split Jerk (6 x 1)

POWER CLEAN & JERK

Every 90 Seconds For 6 Rounds:

3 x Power Clean + 1 x Split Jerk

* Quick reset between power cleans & attack the 3rd clean + jerk

* Start at 65% of your 1RM power clean or jerk and build to as heavy as form allows

Conditioning

Metcon (Time)

10 Rounds For Time:

1 x Squat Clean Thruster @60/40kg

2 x Thrusters @60/40kg

3 x Shoulder to Overhead @60/40kg

30 x Double Unders


Saturday 18/11/17


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 5)

Every 90sec For 6 Rounds:

5 x Bench Press w/1sec pause on the chest

*control down – pause 1 sec – explode up

* Aim is to improve by 5kg+ from last week without sacrificing form.

Hero WOD

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
“COE”

10 Rounds:

10 x Thrusters @42.5/30kg

10 x Ring Push Ups

*rings will need to be set up at ground level just hovering above the surface.