WODs Feb 22nd-26th


Monday

We're going to try for a new 1RM on Back Squat today!

STRENGTH: Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of: Back Squat x 1 rep @ 101-105%

CONDITIONING: For time: 50 Wall Ball Shots 25 Toes to Bar 40 Wall Ball Shots 20 Toes to Bar 30 Wall Ball Shots

15 Toes to Bar

Tuesday

STRENGTH:

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – 15 Tuck Rock to Tuck Sit

CONDITIONING: Three sets, for max reps/calories of: 3 Minutes of Rowing (for Max Calories) 2 Minutes of Handstand Push-Ups 1 Minute of Strict Pull-Ups

**Rest 3 minutes

Wednesday

STRENGTH: Every two minutes, for 20 minutes (10 sets) of: 2 Clean and Jerk **rest 10 seconds between singles

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

CONDITIONING: Complete as many rounds and reps as possible in 10 minutes of: 5 Clean and Jerk 10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

Thursday

STRENGTH: Every 2 minutes, for 16 minutes (8 sets): 2-3 Strict Shoulder Press

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

CONDITIONING: Every minute, on the minute, for 21 minutes: Minute 1 – 15 Russian Kettlebell Swings Minute 2 – 15 Push Press (choose a weight that will challenge you in sets 4 & 5)

Minute 3 – 30 seconds of Double-Unders or 45 seconds of Single Unders

Friday

Crossfit Open Event 16.1

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