WOD

Friday 23/9/16


CrossFit Freaks – CrossFit

1 Power Clean + 3 Front Squats + 1 Jerk (EMOM 10 mins)

1 Power Clean + 3 Front Squats + 1 Jerk

Weightlifting

Gymnastics Conditioning

Metcon (Time)

5 RFT:

15 C2B pull ups, rest as little as possible between sets
Porch = 5r x 12C2B

Pack = 5r x 9 C2B or 15 Pull Ups

Puppy = 5r x 9 Pull ups or 15 Band Pull Ups

Conditioning

Metcon (Time)

For Time:

30 TTB

30 Calorie Row

15 Squat Snatches (52.5/37.5kg)

60 Calorie Row

15 Squat Snatches (52.5/37.5kg)

30 Calorie Row

30 TTB


Thursday 22/9/16


CrossFit Freaks – CrossFit

“Fight Gone Bad” 5 Rounds (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Wallballs (10/6kg)

1:00 SDHP (35/25kg)

1:00 Box Jumps (20″)

1:00 Push Press (35/25kg)

1:00 Row (Calories)

1:00 Rest


Thursday BB wk 2


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 21/9/16


CrossFit Freaks – CrossFit

Weightlifting & Gymnastics Conditioning

With a Running clock

1-6: Squat Snatch (EMOM 6 mins x 1 rep)

90%

Rest 4 mins

10-16: Squat Clean and Jerk (EMOM 6 mins x 1 rep)

90%

Rest 4 mins

20min: 30 Muscle-Ups (Time)

30 muscle-ups for time
Pack = 30C2B + 30Ring Dips

Puppy = 30 Pull Ups + 30 Box Dips

Conditioning

Metcon (AMRAP – Reps)

Alternating Tabata

(8 Rds of :20s/:10s):

Front Squats (52.5/35kg)

TTB

20 seconds of Front Squats, followed by a 10 second break

Followed by 20 seconds of TTB, with another 10 second break.

Repeat this process for a total of 8 sets of each.

(8mins)


Tuesday 20/9/16


CrossFit Freaks – CrossFit

Conditioning

Metcon (Time)

For time:

21 HPC (60/45kg), 21 Burpees over Bar, 100 DU

15 HPC (60/45kg), 15 Burpees over Bar, 75 DU

9 HPC (60/45kg), 9 Burpees over Bar, 50 DU

Strength

Deadlift (5RM)

Work up to a 5RM

10mins max

Cardio Conditioning

1 minute M.E Row (Distance)

Row 1 minute for Max Meters
Rest 1 min

Metcon (Distance)

Row 1 minute for Max Meters
Rest 1 min

Metcon (Distance)

Row 1 minute for Max Meters
Rest 1 min

Metcon (Distance)

Row 1 minute for Max Meters
Rest 1 min

Metcon (Distance)

Row 1 minute for Max Meters
Rest 1 min


Monday 19/9/16


CrossFit Freaks – CrossFit

Weightlifting

EMOM Snatch Waves

Hang Squat Snatch (EMOM 5 mins x 2 reps)

Hang Squat Snatch
Build

rest 1 min

Hang Squat Snatches below knee (EMOM 5mins x 2 reps)

Hang Squat Snatches below knee
Build

rest 1 min

Squat Snatch (EMOM 5 mins x 1 rep)

Strength

With a running clock

Back Squat (0:00 = 5 reps)

Back Squat (2:00 = 4 reps)

Back Squat (4:00 = 3 reps)

Back Squat (6:00 = 2 reps)

Back Squat (8:00 = 1 rep)

Conditioning

Metcon (Time)

For Time:

1,000m Run

40 Pull-Ups

30 Thrusters 40/25kg

20 Calorie Row

Cardio Conditioning

Metcon (Time)

For Time:

500 Meter Row (moderate)

500 Meter Row (2K pace)

250 Meter Row (moderate)

250 Meter Row (2K pace)
Moderate paces should be 10-15 seconds above your 2K pace.


Monday BB wk2


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 17/9/16


CrossFit Freaks – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#


Friday 16/9/16


CrossFit Freaks – CrossFit

Weightlifting

A: 1 Power Clean + 3 Front Squats + 1 Jerk (EMOM 10mins x 1 rep)

1 Power Clean + 3 Front Squats + 1 Jerk

Gymnastics Conditioning

B: Metcon (Time)

7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets
Scaling:

Porch = 7r x 3reps

Pack = 7r x 5C2B +5 RDips

Puppy = 7r x 5Pulls + 5 Dips

Conditioning

C: Metcon (Time)

For time:

400m Run

30 Snatches, 45/30kg

400m Run

30 OHS, 45/30kg

400m Run

30 Thrusters, 45/30kg


Thursday BB wk 1


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


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