WOD

Friday 5/8/16


CrossFit Freaks – CrossFit

Weightlifting

Clean and Jerk (EMOM 10 mins x 1rep)

This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

Strength

Squat & Gymnastics

Squat & Muscle Up EMOM (EMOM 10 mins X 5 reps)

EMOM 10 mins

ODD = 5 Squat Clean, you choose weight.

EVEN = 5 Muscle Ups
Sub MU

- Chest 2 Bar Pull Ups + Ring Dips

- Pull Ups + Box Dips

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2

25 Wall Balls, 10/6kg

15 Calorie Row

One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
Be creative with your Tags, if you can’t use imagination the coach will give you the default tag which will be 3 Syncro Burpees :)


Thursday


CrossFit Freaks – Barbell

Weightlifting

a: SNATCH FROM THE BLOCKS (5 x 2)

Setup blocks so that the bar starts at knee height.

Work at 75% of your 1RM Snatch.

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

Target 2.5kg increase / week if work sets are below 100kg.

b: Clean (4 x 3)

Work at 70% of your 1RM Clean & Jerk.

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

Target 2.5kg increase / week if work sets are below 120kg.

c: Back Squat (3 x 3)

Work at 75% of your 1RM Back Squat.

Target 5kg increase / week if work sets are above 170kg.

Target 2.5kg increase / week if work sets are below 170kg.

d: Jerk Dip Holds (3 x 3)

Hold at the bottom of the dip for 3 seconds.

Work upto 150% of 1 RM Clean & Jerk

e: Split Jerk (3 x 1)

Work at 90% of 1RM Clean & Jerk.

f: Metcon (Weight)

DB Box Jump + Depth Jump

4 sets of 8 & 4
DB BOX JUMP 8 reps

Work at 50% of Body Weight. Target 2.5kg increase / week.

https://www.youtube.com/watch?v=8iwpSVuKFUc

DEPTH JUMP 4 reps

Work at 80% of your height.

https://www.youtube.com/watch?v=zQjFLMhwqng


Thursday 4/8/16


CrossFit Freaks – CrossFit

Conditioning

Metcon (Time)

3 RFT:

3 Jerks, 85/60kg

4 FS, 85/60kg

5 Cleans, 85/60kg

30 Pull ups

40 Push ups

50 Abmat Sit ups

Gymnastics

Handstand Push-ups (EMOM 10 mins 4 – 8 reps)

Scaling:

- Wall Walks 2-4 reps/minute

- Push Ups 6-10 reps/mintue

Core

Metcon (Weight)

3 Super Sets of:

20 Calorie Row

20 Stiff Leg RDL, you choose the weight


Wednesday 3/8/16


CrossFit Freaks – CrossFit

Weightlifting

A: Barbell Conditioning (EMOM 9 mins x 1 rep)

With a running clock…

A. At the 0:00

EMOMx9: 1 Power Clean at 75%

B: Barbell Conditioning (EMOM 9 mins x 1 rep)

B. At the 12:00

EMOMx9: 1 Power Snatch at 75%

C: Barbell Conditioning (4 x 20 )

C. At the 25:00

4×20 Unbroken Dead Lifts at 100/70kg for time.

Metcon

Stamina Training (Time)

21-18-15-12-9-6-3 unbroken Thrusters for time, 45/30kg


Tuesday 2/8/16


CrossFit Freaks – CrossFit

Metcon

a: Black & Blue (Time)

5 Rounds for time:

10 Power Cleans, 60/45kg

10 Burpees

b: Metcon (No Measure)

EMOM 12 mins

12 Calorie Row – odd

15 Ab mat Sit Ups – even


Monday


CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

Mini-Band Glute Activation Circuit x10yds each

Hip Flexor Stretch x 60s each

Band Pull-Apart 3×10

Weightlifting

a: SNATCH GRIP DEADLIFT + LOW HANG SNATCH (5 x 1 )

Snatch Grip Deadlift to the Power Position then lower the bar to mid shin and perform a Low Hang Snatch.

Work at 70% of your 1RM Snatch.

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

Target 2.5kg increase / week if work sets are below 100kg.

b: HIGH HANG CLEAN (1 -2 -2)

Clean Deadlift to the Power Position, then perform High Hang Clean.

Work to 85% of your 1RM Clean & Jerk for a single, then decrease for 2×2.

For Drop Sets 2×2, decrease the weight by 10kg down if your single is above 120kg.

For Drop Sets 2×2, decrease the weight by 5kg down if your single is below 120kg.

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

Target 2.5kg increase / week if work sets are below 120kg.

c: Clean (4 x 2 90%)

d: Back Squat (3 x 8)

Work at 65% of your 1RM Back Squat.

Target 10kg increase / week if work sets are above 170kg.

Target 5kg increase / week if work sets are below 170kg.

Complex

Metcon (No Measure)

SINGLE LEG RDL

Perform 8 reps with each leg, totally 16 reps per set.

ISOMETRIC BACK EXTENSION

Hold for 45 seconds each set.


Monday 1/8/16


CrossFit Freaks – CrossFit

Weightlifting

a: Snatch (EMOM 10 x 1 rep)

These can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today

b: Snatch Pull (5 x 1)

Strength

Back Squat (3 x 2 – Across)

Work up to a heavy double then repeat 2 more time.

Metcon

Schlitz (Time)

4 Rounds for time:

400m run

4 MU

40 Double Unders


Saturday 30/7/16

CrossFit Freaks – CrossFit

Metcon

Metcon (Time)

Partner WOD

40 Snatch 50/35kg

40 Box Jumps 24/20

40 Power Cleans

40 Thrusters

40 Toes 2 Bar

40 Burpee Pull Ups

40 Toes 2 Bar

40 Thrusters

40 Power Cleans

40 Box Jumps

40 Snatch
Reps must be split 5 & 5 except for Box Jumps and Burpee Pull Ups which alternate rep for rep


Friday 29/7/16


CrossFit Freaks – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength

a: Deadlift (3 x 8 )

@ 70% of 1RM

b: Sumo Deadlift (2 x 10)

Metcon

Metcon (Time)

4 x 200m Sprints

rest 1 min between Sprints


Thursday 28/7/16


CrossFit Freaks – CrossFit

Skill

Warm-up (No Measure)

3 x 30 sec Plate hold over head – maintain straight body and braced core

3 X max effort handstand hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 2mins

Max reps of Snatches 60/45kg

rest 1 min

AMRAP 2mins

Max reps of Clean & Jerks 60/45kg

Strength

a: Back Squat (3 x 8)

@ 70% – 75%

b: Back Squat (1x 20)

62.5% of 1 RM

Metcon

Metcon (Calories)

5 rounds

M.E Row 20 secs

Rest 40 sec


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