WOD

Tuesday 4/10/16


CrossFit Freaks – CrossFit

Strength

Deadlift (1RM)

10mins to find 1RM

Shoulder Press (1RM)

Strict Press

10 mins to find 1RM

Conditioning

Metcon (Time)

3 Rounds:

60 DU

30 Burpees

15 Deadlifts (110/75kg)


Monday BB wk4


CrossFit Freaks – Barbell

A: SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH (4 x 2)

Work at 65% of your 1RM Snatch. Work from a 4 Inch Deficit.

Bar height at the knee for Low Hang Snatch.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.
https://www.youtube.com/watch?v=-eRQiXgI0rY

B: 2 MILITARY PRESS + 3 PUSH PRESS (4 x 1)

Work at 55% of your 1RM C&J for Men. Work at 50% of your 1RM C&J for Women.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.
https://www.youtube.com/watch?v=Gkg4gZ6RHdo

C: PAUSE FRONT SQUAT (4 x 2)

Work at 70% of your 1RM Front Squat. 2 second pause at the bottom, explode up.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.
https://www.youtube.com/watch?v=N17N_nOCJMU

Superset

Max Height Box Jump (Distance)

Max Height Box Jump
2 x 5

Dumbell Split Squat (2 x 5)

Split Squats


Saturday 1/10/16


CrossFit Freaks – CrossFit

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
DL = 115/70kg

BJ =30/24″

WB = 10 / 6 kg

400m run 20/15kg

1-Mile Run (Time)

Max Effort 1-Mile Run


Friday 30/9/16


CrossFit Freaks – CrossFit

Weightlifting

1 Power Clean + 3 Front Squats + 1 Jerk (1 RM)

1 Power Clean + 3 Front Squats + 1 Jerk
10 mins to find a 1RM

Conditioning

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Deadlift = 100/65kg

KB Swings = 32/24kg


Thursday 29/9/16


CrossFit Freaks – CrossFit

Strength

Back Squat (1 RM)

10 mins to find 1RM

Bench Press (1 RM)

10 mins to find 1RM

Conditioning

Metcon (Time)

For TIme:

30 Power Cleans, 100/65kg

30 Burpees Over the Bar

30 Calorie Row


Thursday BB wk 3


CrossFit Freaks – Barbell

A: Power Clean (1- 2 -2)

Work to 75% of your 1RM Clean & Jerk for a single, then perform 2 drop sets of 2 reps.

For Drop Set 2×2, decrease weight by 15kg if work single is above 110kg.

For Drop Set 2×2, decrease weight by 10kg if work single is below 110kg.

Target 5kg increase / week if work sets are above 110kg.

Target 2.5kg increase / week if work sets are below 110kg.

B1: Back Squat (1)

Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max Effort reps.

For Drop Set 1xME, decrease weight by 20kg down if work single is above 150kg.

For Drop Set 1xME, decrease weight by 15kg if work single is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg

B2: Back Squat (Max)

C1: Deadlift (1)

Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.

For Drop Set 1xME, decrease weight by 20kg down if work single is above 150kg.

For Drop Set 1xME, decrease weight by 15kg down if work single is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

C2: Deadlift (Max)

Superset

a: NEUTRAL GRIP ALTERNATING DUMBBELL BENCH (2 x 16)

Perform 8 reps with each arm or 16 total reps per set. Hold at top of extension.

b: SINGLE-ARM DUMBBELL ROW (2 x 10)

10 reps each arm


Wednesday 28/9/16


CrossFit Freaks – CrossFit

Weightlifting

Snatch (1RM)

15 mins to find 1RM

Clean and Jerk (1RM)

15 mins to find 1RM

Conditioning

Metcon (10 Rounds for reps)

EMOM 10 mins

Odd – 5 Front Sqauts for max load

Even – 10 HSPU – do as many as possible strict


Tuesday 27/9/16


CrossFit Freaks – CrossFit

Strength

Deadlift (1 x 2)

10 mins to find a heavy double using bands or chains

Conditioning

Metcon (Time)

For time:

4 Rounds:

500 Meter Row

400 Meter Run

30 Toes 2 Bar


Monday 26/9/16


CrossFit Freaks – CrossFit

Weightlifting

Power Snatch + Squat Snatch (1RM)

10 mins to find a 1RM Power Snatch + Squat Snatch

Strength

Back Squat (3 x 6)

Conditioning

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
60/45kg


Monday BB wk3


CrossFit Freaks – Barbell

A: SNATCH GRIP DEADLIFT TO POWER POSITION + LOW HANG SNATCH (4 x 2)

Work at 65% of your 1RM Snatch. Work from a 4 Inch Deficit.

Bar height at the knee for Low Hang Snatch.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.
https://www.youtube.com/watch?v=-eRQiXgI0rY

B: 2 MILITARY PRESS + 3 PUSH PRESS (4 x 1)

Work at 55% of your 1RM C&J for Men. Work at 50% of your 1RM C&J for Women.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.
https://www.youtube.com/watch?v=Gkg4gZ6RHdo

C: PAUSE FRONT SQUAT (4 x 2)

Work at 70% of your 1RM Front Squat. 2 second pause at the bottom, explode up.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.
https://www.youtube.com/watch?v=N17N_nOCJMU

Superset

Max Height Box Jump (Distance)

Max Height Box Jump
2 x 5

Dumbell Split Squat (2 x 5)

Split Squats


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