WOD

Fundraiser WOD


CrossFit Freaks – CrossFit

Metcon

RX: Metcon (AMRAP – Reps)

In 8 mins

15 Squat Clean & Jerks 60/40kg

then

AMRAP in the remaining time

5 Pull Ups

10 Push Ups

15 Squats

SCALE: Metcon (AMRAP – Reps)

In 8 mins

15 Clean & Jerks 30/20kg (Power Clean)

then,

AMRAP in the remaining time

5 Ring Rows

10 Push Ups (Knees)

15 Squats


Saturday 18/6/16


CrossFit Freaks – CrossFit

Warm-up

Invisible Fran (No Measure)

21-15-9

Thrusters with broomstick

Jumping Pull Ups

+

400m Run

Metcon

Metcon (Time)

“B-A-N-A-N-A-S”

Partner Chipper:

120 Pull Ups

120 Ground to OverHead (45/30kg)

120 Burpees

120 Deadlifts (same bar)

120 Box Jumps (24/20) –
30 minute cap – Work can be split and completed in any fashion – Both partners can work at same time, but cannot work on same movement at same time


Friday 17-06-16


CrossFit Freaks – CrossFit

Strength

a: Back Squat (3×5)

92.5% or 1rm

b: Back Squat (1×20)

92.5% of B&E 5rm

c: Bench Press (3×5)

92.5% of 1rm

d: Bench Press (1×20)

92.5% of 5rm B&E

Metcon

Metcon (Time)

“2015 Games Couplet”

15-10-6 reps for time of:

Thrusters (60/40kg)

Bar muscle-ups
RX+ = 75/52.5kg (Games Weight)

Pack = 40/30kg

C2B + Ring Dips

Puppy = 30/20kg

Pull Ups (progressions) + Dips


Thursday 16-06-16


CrossFit Freaks – CrossFit

Strength

a.: Deadlift (3×5)

92.5%

b: Sumo Deadlift (2×10)

Metcon

Metcon (Time)

“DT”

5 RFT:

12 Deads,

9 Hang Power Cleans,

6 Push Jerks

Men = 70kg

Women = 47.5kg


Wednesday 15-06-16


CrossFit Freaks – CrossFit

Strength

a: Front Squat (3×5)

92.5% or 1rm

b: Front Squat (1×20)

92.5% 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 UP))

Superset

Metcon

Metcon (Time)

3RFT

5 Power Snatch 52.5/30kg

10 Toes 2 Bar

15 Box Jump overs 24/20″


Tuesday 14/6/16


CrossFit Freaks – CrossFit

Weightlifting

a: Snatch (EMOM 9mins 1rep @85%)

No Misses

b: Clean and Jerk (EMOM 9mins 1rep @85%)

No Misses

Metcon

a: Metcon (AMRAP – Rounds)

AMRAP 3 mins

6 OHS, 50/35kg

6 Burpees over the Bar
Rest 1 min

b: Metcon (AMRAP – Reps)

AMRAP 3 mins

Double Unders
Rest 1 min

c: Metcon (AMRAP – Rounds)

AMRAP 3 mins

6 OHS, 40/30kg

6 Burpees over the Bar


Saturday 11-6-16


CrossFit Freaks – CrossFit

Metcon

1: Metcon (Time)

For Time:

21 Hang Power Cleans

21 Front Squats

21 Jerks

21 C2B Pull ups

21 Kipping HSPU

15 Hang Power Cleans

15 Front Squats

15 Jerks

15 C2B Pull ups

15 Kipping HSPU

9 Hang Power Cleans

9 Front Squats

9 Jerks

9 C2B Pull ups

9 Kipping HSPU

Men use 70kg for all barbells.

Women use 45kg for all barbells.

2: Metcon (Time)

4 x 400m Run

Rest 1 min between sets


Friday10-06-16


CrossFit Freaks – CrossFit

Strength

a: Back Squat (3×5)

90% or 1rm

b: Back Squat (1×20)

90% of B&E 5rm

c: Bench Press (3×5)

90% of 1rm

d: Bench Press (1×20)

90% of 5rm B&E

Metcon

Metcon (Time)

For Time:

Run 800m

21 KB Swings 32/24kg

21 Burpees

Run 600m

15 KBS

15 B

Run 400m

9 KBS

9 B
15min CAP


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