CrossFit Wods for the coming week

Monday

Strength: back squat to heavy 1

WOD:

9-15-21-15-9

pull-ups

overhead walking lunges/each leg (20/10)

(walking lunges with plate held overhead)

Tuesday

Strength: Push Press to heavy 3

WOD:

Buy in: 100 DUs (300 singles + 20 tuck jumps)

3 rounds

12 deadlifts (60/40)

9 hang cleans

6 shoulder-to-overhead

Buy out: 100 DUs (300 singles + 20 tuck jumps)

Wednesday

Skill: turkish get-up

WOD: 

20 min. AMRAP

5 TGU/ea. side 

5 burpees

5 box jumps

Thursday

Strength: Back Squat heavy single

WOD:

“Death by Thrusters” (40/20)

1 on the first minute

2 on the second minute

etc.

(When you fail, drop to your last full set and do that every minute)

Friday

Strength: Push Press to heavy 3

WOD:

"Fight Gone Bad"

3 rounds, 1 min. per round 

wall balls

kettlebell SDHP

box jump

push press

burpees

Saturday

Partner/Team/Fun WOD

This is the last week of what has become our 2 Month Back Squat journey. We’ll be working up to heavy singles this week, so get your minds set to squatting. Everyone should have made considerable progress over the past 8 weeks, as we’ve gone from sets of 5 to sets of 3 and now to sets of 1. We’ll get started on the Front Squat next week, so make sure you record your new Back Squat maxes so you know what you’re working with!