Sunday, 5 January 2014

CrossFit workouts for the week of Jan 6 2014

Welcome back from the Christmas break. Here is your week folks. Remember, no cherry picking workouts. I wan't to see a full gym with all of you giving it 100%:

4 week strength focus: back squat and deadlift, both at a heavy 5 reps. Each session should be heavier than the last

6 week skill focus: handstand ability

Monday
Back squat to heavy 5

15 minute AMRAP:
5 pull ups
10 push ups
15 squats

Tuesday
Deadlift to heavy 5

5 rounds of:
10 KB swings
10 KB goblet squats
10 KB SDHP (Sumo Deadlift High Pull)

Wednesday
No strength

400m run
5-4-3-2-1
Wall walks
Deadlift
800 m run
20-15-10
Burpees
Toes to Bar
400m run

Thursday
Back squat to heavy 5

12 min AMRAP:
4 Thrusters
6 Box jumps
15 DU's (double unders) or 30 singles

Saturday
No strength

Partner WOD or team WOD

No comments:

Post a Comment