CrossFit WOD's for the week

Monday

Strength: Back squat to heavy 3

WOD: 21-15-9

deadlifts (80kg/60kg)

box jumps (30”/24”)

Tuesday:

Strength: Push Press to heavy 5

WOD: 10, 9, 8, 7…1 

HRPU

Med ball cleans

sit ups x2

Wednesday

Skill: handstand pushups

WOD: 100 ground to overhead (60kg/40kg)

EMOM: 1 HSPU or 2 wall walks

Thursday

Strength: Back Squat to heavy 3

WOD: 15 min. AMRAP ladder

2 wall balls

2 burpees

2 KB swings

4/4/4

6/6/6

8/8/8

etc. 

*We did this workout a few weeks ago. I want to see everyone beat their scores

Friday

Strength: Push Press to heavy 5

WOD: 5 rounds

2 power snatch

4 over head squat

6 back squat

8 bar-hop burpees 

Saturday

WOD: partner/team/fun WOD

Good work this week everyone. Remember to start chronicling your progress, whether it’s on strength or the actual WODs. We’ll recycle workouts every now and again, and there’s no way of telling if you’ve improved or not if you don’t know how you did last time! Same goes for strength…make sure you’re pushing your numbers every single session. Also don’t forget about the 6:30 am classes and the Friday 5:30pm classes.