WOD

Monday 18/7/16

CrossFit Freaks – CrossFit

Skill

Warm-up (No Measure)

Partner Handstand Skill Work

Watch 4 min CrossFit Video

https://www.youtube.com/watch?v=0WCAmeqQnSE

1. Plate Hold

2. Half Wall walk Holds

3. Partner Handstand hold

Strength

Press + 2 x Push Press + 2 Push Jerks (5 x 1 )

75-85% of 1RM press

Chest-To-Bar Pull-ups (3 x M.E)

Kipping or Butterfly is OK

Strict if using Band

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Wall Balls 10/6kg

25-20-15-10-5

Toes2Bar
Cap 20 min


Saturday 16/7/16


CrossFit Freaks – CrossFit

Metcon

Metcon (Time)

Partner WOD For Time:

Run 400m

100 see-saw Deadlifts 60/45kg

Run 400m

75 see-saw Hang Power Cleans 60/45kg

Run 400m

50 see-saw Pull Ups

Run 400m

75 see-saw Jerks 60/45kg

Run 400m

100 see-saw Back Squats 60/45kg
All runs are done together.


Friday 15/7/16


CrossFit Freaks – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins

5 Dumbbell Snatches 25/15kg (each arm)

10 Burpees

Strength

a: Back Squat (3 x 3 @80%)

b: Back Squat (1 x 20)

+2.5% from last week

Metcon

Metcon (Time)

6 Rounds for Quality and Time

3 Broad Jumps Sprint the remaining 50m

Rest = walk back to start

Core


Thursday Barbell


CrossFit Freaks – Barbell

Weightlifting

a: CLEAN FROM BLOCKS (1-2-2)

Work to 90% of your 1RM Clean & Jerk for a single, then decrease weight for 2×2.

For Drop Sets 2×2, decrease weight by 20kg down if heavy single is above 110kg.

For Drop Sets 2×2, decrease weight by 15kg down if heavy 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.

b: Front Squat (4 x 2)

Work at 80% of your 1RM Front Squat.

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

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

c: 2 PUSH PRESSES + 1 PUSH JERK (4 x 1 )

Work at 60% of your 1RM Clean & Jerk.

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

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

d: Superset (3 x 5/8)

BOX JUMP

UNDER HAND VERTICAL MED BALL THROW


Wednesday 13/7/16


CrossFit Freaks – CrossFit

Metcon

Metcon (Time)

For Time:

21-15-9 reps of:

KB Swings (USA) 32/24kg

Box Jumps 30/24″

Strength

a: Deadlift (5 x 3 )

80% of 1RM

b: Sumo Deadlift (2 x 10 )

Metcon

Metcon (Calories)

5 mins on Rower for Calories

20 sec Work

10 sec Rest


Tuesday 12/7/16

CrossFit Freaks – CrossFit

Skill

Warm-up (No Measure)

Handstand walk box rotations.

360′ rotation

3 X 1

Strength

a: Push Press (5 x 3 )

Work up to a heavy set of 3.

b: Pull-ups (3x max)

Metcon

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

3 Power Cleans 60 /45kg

5 Push Ups

9 Squats
Rest 1 min

b: Metcon (AMRAP – Reps)

AMRAP 3mins

Double Unders
Rest 1 min

c: Metcon (AMRAP – Rounds and Reps)

AMRAP 3mins

3 Power Snatch 50 /35kg

5 Push Ups

9 Squats


Monday Barbell


CrossFit Freaks – Barbell

Weightlifting

a: NO HOOK NO FEET SNATCH (5 x 1)

No Hook Grip, no moving the feet. 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: Back Squat (4 x 5)

Work at 70% of your 1RM Back Squat. Keep weight consistent across work sets.

Target 10kg increase / week if work sets are above 180kg.

Target 5kg increase / week if work sets are below 180kg.

c: Front Rack Lunge (3 x 8)

Work at 50% of your 1RM Clean & Jerk.

Target 5kg increase / week if work sets are above 60kg.

Target 2.5kg increase / week if work sets are below 60kg.

d: Snatch Balance (5 x 1)

Work at 60% 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.

e: Complex (2 x 10/8)

10 Partner Glute Ham Raise

8 Single leg RDL (DB or KB)


Monday 11/7/16

CrossFit Freaks – CrossFit

Weightlifting

a: 3 Position Snatch (EMOM 10mins x 2 reps)

Pockets

Knees

Floor
Start at 60% of 1RM & increase

b: Overhead Squat (5 x 3)

65-75% of 1RM

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Sub Pull Ups + Dips for MU

Core

Metcon (No Measure)

3 Rounds

30 Second Hollow Rocks

30 Second Plank


Saturday 9/7/16


CrossFit Freaks – CrossFit

Metcon

“Duck and Run” (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20:

21 Wallballs (10/6kg)

200 Meter Run

The first partner completes the full round (21 Wallballs, 200m Run), and then tags the second partner to do the same. Score is total rounds and reps completed inside the team.

Metcon (Time)

For Time:

Row 2000m

at the 1st minute do 1 burpee over the rower,

at the 2nd minute do 2 burpees over the rower and continue to add a burpee each minute after


Friday 8/7/16

CrossFit Freaks – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 Lateral Barbell Burpees

15 Clusters, 60/45kg

10 Chest 2 Bar Pull Ups

Weightlifting

a: Back Squat (3 x 8 )

@ 80% of 1RM

b: Back Squat (1 x 20 )

@ 55% of 1RM

increase 2.5% each week

Metcon

Metcon (Time)

5 x 100m Sprints

30 sec rest
Start each round with 3 Burpees


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