WOD

13 March 2018

 Tisdag

A) Snatch Complex (warm-up)
EMOM 5 
Snatch Pull
Power Snatch
Hang Squat Snatch
Power Snatch Balance
Snatch Balance
Overhead Squat
Use 30-40% of 1RM Snatch

B) Snatch
3 x 3 reps 65%
3 x 2 reps 75%
3 x 1 reps 85%

C) WOD
12 minute AMRAP

Rx
20 Overhead Lunges 42.5/30kg
15 Situps
10 Chest to Bar Pullups

Md
20 Overhead Lunges 20/15kg
15 Situps
10 Pullups

Lt
20 Front Rack Lunges 20/15kg
10 Situps
10 Jumping Pullups

Extra Credits

i) Dumbbell Rows
Work up to a 6RM
Then perform 4 x 6 at 15% lighter weights

ii) Isometric Gymnastics
3 rounds for quality
10-20 second Ring Support / Ring Tuck / Ring L-Sit
10-20 second Wall-Facing Handstand Hold
10-20 second Top-of-Pullup Hold

iii) Assault Bike Intervals
3 min ON, 1 min OFF x 4 sets
90% Pace




12 March 2018

Måndag

A) Back Squat
Every 90 seconds, perform: 
3 Back Squats at 75%
6 sets

B) WOD Intervals

B1) AMRAP 5
14 / 11 / 8 Row (Calories) 
7 Power Snatches

B2) AMRAP 5
7 Lateral Burpees
7 Power Cleans

Alternate between B1 & B2, resting 2 minutes after each AMRAP. Perform each AMRAP twice.

Weights:
Rx: 50/35kg
Md: 35/25kg
Lt: 25/20kg

Extra Credits:

i) 18.3 Re-Do

ii) Deadlift
EMOM 8
3 Deadlifts 50-75%
Increase weights across sets.




09 March 2018

 Fredag

A) Power Clean + Push Jerk
4 x 2 reps 80%

B) WOD Intervals
Every 3 minutes, perform:
250/200m Row
Then AMRAP 
4 Toes to Bar or Hanging Knee Raises
4 Target Burpees
Time Cap: 2 minutes
Aim for 50-60 seconds of rowing

Perform 8 sets in total

Extra Credits

i) Practice Movements for 18.3




08 March 2018

Torsdag

A) Open Workout 13.3
Thorough walk-through of workout, movement standards and pacing strategy.

AMRAP 12

Rx
150 Wallballs 9/6kg
90 Double Unders
30 Ring Muscle Ups 

Scaled
50 Wallballs 
90 Single Unders
10 Pullups & 10 Hand Release Pushups

B) Accessory Strength
4 Rounds of:
Barbell Lunges, 8 reps per leg
Medicine Ball Twists 30 reps
Single Arm Ring Row Holds (Rx: Single Leg as well) 20 seconds per side.

Extra Credits

i) Snatch Ladder
2 Rounds for time
15 Muscle Snatches 30%
9 Power Snatches 50%
3 Squat Snatches 80%

ii) Intervals
2 minutes ON, 30 seconds OFF x 8 sets
10 Ski-Erg (Calories)
6 Sandbag Shuttle Runs
Continue where the previous round ended.




07 March 2018

 Onsdag

A) Front Squat
5 x 3 reps 75-80%

B) WOD
For time (Time Cap: 10 min)
3, 6, 9, 12, 15 reps of:

Rx
Thrusters 60/40kg
Chest to Bar Pullups

Md
Thrusters 40/30kg
Pullups

Lt
Thrusters 30/20kg
Jumping Pullups

C) Weighted Planks (20/15kg) & Star Side Plank
30 seconds in each position, followed by 60s rest
x 3 rounds

Extra Credits

i) Gymnastics Couplet
10 Rounds for time
10m Handstand Walk
10 Pistol Squats




06 March 2018

 Tisdag

A) EMOM 10
3 Snatches, performed as Touch-&-Go
70%

B) WOD

B1 AMRAP 8

Rx 
6 Handstand Pushups
6 Power Cleans 80/55kg

Md
3 Handstand Pushups
6 Power Cleans 50/35kg

Lt
6 Pike Pushups
6 Power Cleans 30/20kg

Rest 3 minutes between B1 & B2

B2 AMRAP 8

12 Deadlifts, same weight as B1.
6 Lateral Burpees

Extra Credits:

i) Assault Bike
50-40-30-20-10 kcal for time
Rest 60s between sets

ii) Hang Power Clean
Work up to Daily 3RM
Then perform 3 x 3 reps at 15% lighter




05 March 2018

 Måndag

A) Ring Muscle Up Practice
3 minutes of Transition Drill Practice
3 minutes of Ring Kip Practice
3 minutes of Jump to Catch Practice

B) WOD
13 min AMRAP
Rx
15 Wallballs 9/6kg
15 Toes to Bar
45 Double Unders

Md
10 Wallballs 9/6kg
10 Toes to Bar
20 Double Unders

Lt
10 Wallballs 6/4kg
10 Hanging Knee Raises
45 Single Unders

C) Core Strength
Dragon Flag Negatives
4 x 6 - 10 reps

Extra Credits

i) CrossFit Open 18.2 Re-Do

ii) EMOM 9
3 Snatches + 3 Overhead Squats 60% of 1RM




02 March 2018

 Fredag

A) Power Snatch
4 x 3 reps at 75%, performed as Touch & Go

B) Pullup Strength Endurance
Every 30 seconds, perform 3 reps of:
Rx: Strict Chest to Bar Pullups,
Md: Pullups or
Lt: Banded Pullups
8 sets in total 

C) WOD
6 minute AMRAP

Rx
10 Situps 
8 Pushups
6 Snatches 40/30kg

Md
10 Situps 
8 Pushups
6 Snatches 30/20kg

Lt
10 Situps 
8 Pushups
6 Snatches 20/15kg

Extra Credits

i) Handstand Pushups
3 set of 90% of Max Reps, performed every 2 minutes

ii) Rowing Intervals
40 seconds ON, 20 seconds OFF x 8 sets




01 March 2018

 Torsdag

A) Deadlift
2 rounds for time
10 reps at 55%
6 reps at 70%
2 reps at 85%

B) WOD 
10 minute AMRAP

Rx
30 Double Unders
15 Wallballs 9/6kg
5 Bar Muscle Ups

Md
30 Double Unders
15 Wallballs 9/6kg
5 Burpee Chest to Bar

Lt
60 Single Unders
10 Wallballs 9/6kg
5 Burpee Pullups

C) Core

3 rounds
60 second Plank
30 second Side-Plank, both side
rest 60 seconds

Extra Credits

i) Hang Clean & Jerk
6 x 1 + 1 reps at 85%

ii) 3 Rounds for time
60m Prowler Push (down and back twice)
60m Farmers Walk
D-Ball Hold Max time