WOD

Barbell Thursday 9-06-16


CrossFit Freaks – Barbell

Weightlifting

1: Snatch (3×3)

Work at 80% of your 1RM Snatch for 3×3 in Week 1.

2: Split Jerk (4×2)

Work at 80% of your 1RM C&J.

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

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

3: Front Squat (4×3)

Work at 80% of your 1RM Front Squat.

Target 10kg increase / week if work sets are above 120kg.

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

4a: Burpee (2×10)

Burpee
Burpees and Pull Ups are to be performed as supersets

4b: Pull-ups (2×10)


Thursday 9-06-16


CrossFit Freaks – CrossFit

Strength

a.: Deadlift (3×5)

90%

b: Sumo Deadlift (2×10)

Metcon

Metcon (Time)

3 RFT:

21 Cal Row

15 Box Jumps, 24/20

9 Power Snatch, 52.5/35kg


Wednesday 8-06-16

CrossFit Freaks – CrossFit

Strength

a: Front Squat (3×5)

90% or 1rm

b: Front Squat (1×20)

90% of 5rm B&E

Warm-up (No Measure)

SCAP JACKED

2 Rounds 10 reps each

-internal + external rotation

-Scap Pulls

-Scap Push

c: Bent Over Row & Straight Arm Band Pulldown (3×10 (Palms DOWN))

Superset

Metcon

Metcon (Time)

OHS-athon”

100 Overhead Squats* for time, 45/30KG

*10 Burpee penalty any time the bar comes down from the overhead position.
Your weight should be less than 50% of your 1RM


Tuesday 7/6/16

CrossFit Freaks – CrossFit

Weightlifting

a: Snatch (EMOM 7mins 2reps @75%)

No Misses

b: Clean and Jerk (EMOM 7mins 2reps @75%)

No Misses

Metcon

Metcon (Time)

“Hang Squat Snatch Biathalon”

400m Run

21 Hang Squat Snatches

400m Run

18 Hang Squat Snatches

400m Run

15 Hang Squat Snatches

Men 52.5kg

Women 35kg

*100m Run Penalty if bar drops
Run 400m or AD 1km

Only if no rowers are available


Barbell Monday 6-6-16


CrossFit Freaks – Barbell

Warm-up

Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds Use a Glute Band for remainder of warm up. Squats with Band x 10 reps Forward and Backward Walk with Band x 10 yrds Squatted Lateral Walk with Band x 10 yrds (Left/Right) Barbell Squats (keep weight light) x 10 reps

Weightlifting

1: Clean (5×2)

CLEAN FROM BLOCKS

5×2

Work at 70% of your 1RM C&J.

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

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

2: Back Squat (4×5)

Work at 70% of your 1RM Back Squat for 1×5. Then decrease weight for 3×5. For Drop Sets 3×5, decrease weight by 15kg down if heavy set of 5 is above 180kg. For Drop Sets 3×5, decrease weight by 10kg down if heavy set of 5 is below 180kg. Target 10kg increase / week if work sets are above 180kg. Target 5kg increase / week if work sets are below 180kg.

3: Stiff Leg Deadlift (4×6)

Stiff Leg Deadlift
Work at 65% of your 1RM Deadlift. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

4a: Glute-Ham Raises (2 x10)

4b: Dumbell Split Squat (2 x 6 (each leg))

Split Squats


Monday 6/6/16

CrossFit Freaks – CrossFit

Strength

a: Overhead Squat (3×5)

90% of 1rm

b: Shoulder Press (3×5)

90% of 1rm

c.: Push Press (1×20)

90% of 5rm B&E

push press no JERKS

Metcon

Metcon (Time)

“Tiple H”

For Time:

30 Clean and Jerks, 80/52.5kg

30 Snatches, 60/40kg

30 Muscle ups
Scale C2B Pull ups + RIng Dips for MU


Friday 3-06-16

CrossFit Freaks – CrossFit

Strength

a: Back Squat (3×5)

87.5% or 1rm

b: Back Squat (1×20)

87.5% of B&E 5rm

c: Bench Press (3×5)

87.5% of 1rm

d: Bench Press (1×20)

87.5% of 5rm B&E

Metcon

Metcon (Time)

3RFT

10 Clean and Jerks, 60/45kg

10 C2B

10 Burpees over the Bar
15min CAP


Barbell Thursday 2-06-16


CrossFit Freaks – Barbell

Weightlifting

1: Snatch (3×3)

Work at 80% of your 1RM Snatch for 3×3 in Week 1.

2: Split Jerk (4×2)

Work at 80% of your 1RM C&J.

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

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

3: Front Squat (4×3)

Work at 80% of your 1RM Front Squat.

Target 10kg increase / week if work sets are above 120kg.

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

4a: Burpee (2×10)

Burpee
Burpees and Pull Ups are to be performed as supersets

4b: Pull-ups (2×10)


Thursday 2-06-16


CrossFit Freaks – CrossFit

Strength

a.: Deadlift (3×5)

82.5%

Metcon

Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here


Tuesday BB


Barbell

Warm-up

Warm-up (No Measure)

4 alternating sets of

10 good mornings

6 tippy toe snatch pull – pause snatch drop

Weightlifting

Snatch high pull + 3 position snatch (3 x 1)

Load as far as technique will be challenged then perform 3 sets

Clean and Jerk (4 x (2+2) @ 80%)

High hang snatch high pulls – muscle snatch – behind neck press (4 x (5+1+5) 50%)

Front Squat (Find 3RM)

Bulgarian Split Squat (2 x 8 each leg)


1 49 50 51