Fight Gone Bad on Monday and a Big Power/Strength Week

Fight Gone Bad on Monday and a Big Power/Strength Week

Power Snatch + Overhead Squat

3 x 2 + 6 30 Second Rest Interval @ 60 to 65% of 1RM
3 x 2 + 6 1 Minute Rest Interval @ 65 to 75% of 1RM
3 x 1 + 3 90 Second Rest Interval @ 80 to 85% of 1RM

Squat Snatch Super Set with 15 Double Unders

2 x 1 1 Minute Rest Interval
3 x 1 90 Second Rest Interval
3 X 1 2 Minute Rest Interval

Clean Complex

3 Rounds with 2 Minute Rest Intervals @ 75 to 90% of 1RM Super Set with 10 Handstand Push Ups or 5 Wall Walks

1 Clean Deadlift
1 Hang Clean Pull
1 Hang Clean
1 Clean
2 Split Jerk
2 Front Squats

Fight Gone Bad CrossFit WOD

3 or 5 Rounds Depending on Your Fitness Level and Class Time

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20″ box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday

6 Minute AMRAP
10 Overhead Squats 95/65 Level 2 75/55 Level 3 45/35
15 Kettlebell Swings 2.0/1.5 Level 2,3 1.5/1.25

Back Squat Find your 1 Rep Max
2 Minute Rest Intervals for the 1st 3 Sets and Super Set with Single Arm Row 6 to 10 Reps
5 @ 65% of 1RM
5 @ 75% of 1RM
3 @ 85% of 1RM
3 Minute Rest Intervals for the 2nd 3 Sets and Superset with 15 Strict Pull Ups
3 @ 87.5% of 1RM
2 @ 92.5% of 1RM
1 @ 1RM
4 Minute Rest Interval for Last 2 Sets
1 @ 101% of 1RM
1 @ 102% of 1RM

CrossFit Hero WOD “Jorge”

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

WOD 2
3 Rounds
500 Meter Row
50 Sit Ups
200 Meter Run

Wednesday

3 x 30 to 60 Seconds L Sit 2 Minute Rest Intervals with Hip Flexor and Abdominal Stretches
3 x 10 4 Point L Hangs 2 Minute Rest Intervals with Hip Flexor and Abdominal Stretches

CrossFit 619 WOD 1
3-5-7-7-5-3
Parallette HSPU Level 2,3 HSPU or Wall Walks
1 Armed Kettlebell Snatch (Complete Rx Reps on each arm)

WOD 2,3

8 Minute Every Minute on the Minute (EMOM) Increase Weight Every Set (Climbing) 50 to 90% of 1RM

8 x 1 Squat Snatch Level 2,3 Power Snatch

8 Minute Every Minute on the Minute (EMOM) Increase Weight Every Set (Climbing) 50 to 90% of 1RM

8 X 2 Power Clean Level 2,3 + 2 Front Squat

WOD 4

CrossFit 619 WOD

25-20-15
Pull Ups
Wall Balls
Burpees

WOD 5

1 Mile Run

Thursday

12 x 1 Push Jerk + 1 Split Jerk 90 Second Rest Intervals

Bench Press

5 x 3 Level 2,3 5 Reps

WOD 1

50 Double-Unders
5 Front Squats @ 80% of 1-RM
40 Double-Unders
4 Front Squats
30 Double-Unders
3 Front Squats
20 Double-Unders
2 Front Squats
10 Double-Unders
1 Front Squats

Rest 5 Minutes

WOD 2
3 Rounds
500 Meter Row
50 Sit Ups
200 Meter Run

Friday

WOD 1

Find your 1 Rep Max
6 x 1 Clean and Jerk 12 Minute Every 2 Minutes on the 2 Minutes

WOD 2

6-9-12
Clean and Jerk 205/135
Toes 2 Bar
Hand Release Push Ups

WOD 3

3 Rounds for Time
3 Bar or Ring Muscle-Ups or 6 Chest to Bar Pull Ups
6 Dumbell Manmaker 50/30#
9 GHD Sit-up
400 Meter Run

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