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Average Week at my CrossFit Box

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
  • Power Snatch 10 min to build a 1 RM with good form
THEN
AMRAP:
10 min
6 – KBS 2p/ 1.5p
12 – T2B
18 – SandBell Wall Throws 20/ 15#
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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
Saturday: 9 am Community Workout (Fun Play Day)
Sunday: Recovery/Mobility/Long Walks

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