Here is today’s CrossFit WOD for all of you looking for a work out:
Strength:
- Snatch Pulls/ Power Snatch 5×2
- Snatch Pulls (10 mins) 5 X 2
Conditioned Athletes: Work up to 110% of 1RM Snatch
Newer Athletes: Work on form and build to a 2 rep heavy
http://www.bodybuilding.com/exercises/detail/view/name/snatch-pull
Newer Athletes: Work on form and build to a 2 rep heavy
http://www.bodybuilding.com/exercises/detail/view/name/snatch-pull
- Power Snatch 10 min to build a 1 RM with good form
THEN
AMRAP:
AMRAP:
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A lot of people ask me how I program my week of CrossFit WOD and what it looks like. So, without further ado, here is an example of my weekly schedule:
Monday:
6 am Strength
- Back Squat
- Weighted Chin Up
- Press
- Ring Rows & Narrow Pushups
- Rubber Band Good MOrning
- Weighted SandBell Situps
4 pm CrossFit WOD
- AMRAP: 5 min
- 5 – Hand Release Push-ups
- 10 – Box Jumps 24/ 21″
Rest 2 min
- AMRAP: 7 min
- 5 – HSPU
- 1o – Weighted SandBell Sit-ups 30/ 20#
Tuesday:
6 am Olympic Lifting
- Clean & Jerks
- Snatch
- Snatch Pull
- Clean Pull
4 pm CrossFit WOD
- 3 rounds (total reps)
- 2min of Clean Jerk (Alternating Split Jerk) 135/ 95#
- 2min of 25m Shuttles (outside or inside if there is room)
- 2min of Shoulder mobility (Coach’s Choice)
- REST only during transition
Wednesday: Mobility
Thursday:
6 am Olympic Lifting
- Power Snatch
- Power Clean
- Power Jerk
- Overhead Squat
4 pm WOD
- AMRAP: 10 min
- 6 – KBS 2p/ 1.5p
- 12 – T2B
- 18 – SandBell Wall Throws 20/ 15#
Friday:
6 am Strength
- Back Squat
- DB Pushups & Weighted Chinups
- Deadlifts
- Bulgarian Split Squats
- GHD Up & Down
- Weighted Walking Lunges
4 pm WOD
- Run 1 mile
- 50 – Cossack Squat 45/ 35# (barbell)(25R/ 25L) http://www.youtube.com/watch?v=KUHmrI61WoA
- 40 – Burpees
- 30 – Pull-ups
- 20 – Wt Sit-up 45/ 35#
- 10 – Box Jumps 30/ 24″
Saturday: 9 am Community Workout (Fun Play Day)
Sunday: Recovery/Mobility/Long Walks
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