WOD 22.6.2020
Warmup
Push up x 25
Hollow rock x 30
Arch rock x 30
Box step ups x 20
DB push press x 12
Renegade rows x 6 per arm
Weighted step up x 8 per leg
A
4 Rounds for max reps
45sec Devil presses
Rest 15sec
45sec Renegade rows (no push ups)
Rest 15sec
45sec Weighted box step ups (DB in each hand)
Rest 1min
Rx = 15/10kg per hand
WOD 23.6.2020
Warmup
Technique practice – 15-20min – coach’s choice
A
4 Rounds for time
12 Squat cleans (60/40kg)
8 Power jerks (60/40kg)
400m sprint (only jog if you have full body spandex on)
WOD 24.6.2020
Warmup
Calf raise x 30
KB deadlift x 25
Standing upright row x 20
Russian swings x 20
American swings 2 x 10 (coach focused technique pointers)
Double and triple under practice
A
14min AMRAP
18 Kettlebell swings (24/16kg)
55 Double unders / 110 singles / 20 DU attemps
WOD 25.6.2020
Warmup
Cardio 3min
Prisoner squat x 20
Lunge with rotation x 12 per side
Front squat x 15
Front sots press x 15
A
Every 2min for 12min
16/12 Kcal row/bike
12 Thrusters (40/27kg)
WOD 26.6.2020
Warmup
400m run
30 Air squats
20 Push ups
20 Jumpinging squats
20 Renegade rows (no push up)
10 DB thrusters
A
3 Rounds for time
400m run
30 Box jumps
10 Manmakers (15/10kg per hand)
WOD 27.6.2020
Warmup
Snatch technique practice – coach’s choice
A
Snatch
Build up to a heavy single (not 1RM)
No dropping. Straps are allowed.
Scaling = hang snatch / power snatch / hang power snatch.
TC: 12min
B
CrossFit Open 14.1
10min AMRAP:
30 Double unders
15 Power snatches (35/25kg)
WOD 28.6.2020
Warmup
Push up to pike x 15
Prisoner squat x 20
Lunge with rotation x 12 per side
Goblet squat x 20
Shoulder to overhead skill practice – coach’s choice
A
5 Rounds for time
15 Sandbag squats (65/45kg)
10+ 10 Single arm DB/KB shoulder to overhead (very heavy!)
Going heavier on the squat is allowed and encouraged.
