WOD's - August 2017

 28 July 2017

WODs CrossFit Monash
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 CrossFit Monash - WOD's
 Date WOD 
Friday 1 September  STRENGTH:

8x1 Full Snatch

 

WOD:

For time (CAP 20min)

21-15-9

Overhead squats 60/42.5

TTB

Thursday 31 August 

Strength:

10min EMOM

X5 Negative Strict Pull-ups

 

Workout:

12min AMRAP

15 KB swings 32/24

9 Cal Row

6 Pull-ups

Wednesday 30 August 

STRENGTH:

3RM Back Squat

WOD:

 For Time (21min CAP)

10-9-8-7-6-5-4-3-2-1

Back Squats 85/50

20 DU after every set

Then cashout with 400m Run

Tuesday 29 August 

Strength:

2x2 Strict Press

2x2 Push Press

2x2 Push Jerk

 

WOD:

10rft (CAP 18min)

1 Power Clean 60/40

2 Push Press 60/40

3 HSPU

4 Ring Dips

5 Push ups

Monday 28 August  Strength:

4x8 SDHP

4x4 Sumo Deadlift

 

WOD:

For time (CAP 17min)

42 Wall Balls (20/14)

21 Sumo Deadlifts @80/55

30 Pull ups

15 Sumo Deadlifts

18 Burpees over bar

9 Sumo Deadlifts  
Friday 25 August
 
Strength:

2x15 Thrusters

2x9 Push Press

2x 6 Push Jerk

2x 3 Split Jerk

*Focus is to build weight and finish with a heavy 3 split jerk.

Workout:

18min AMRAP

0:00-1:00 DB Snatch 25/15

1:00-2:00 GHD Sit Ups (TTB Rx+)

2:00-3:00 Ring Dips

3:00-4:00 DB Snatch 25/15

Etc......  
Thursday 24 August  STRENGTH:

Deadlift 5x8

WOD:

For Time (CAP 20min)

20 Deadlifts 100/60

18 Cal Row

16 Air Squats

14 Push ups

12 Pull ups

10 Burpees

12 Pull ups

14 Push ups

16 Air Squats

18 Cal Row

20 Deadlifts  
Wednesday 23 August  STRENGTH:

Snatch

4x2 Power Snatch

4x1 Full Snatch

 

WOD:

8min EMOM

5 Clean and Jerks

*Score total weight accumulated

eg: 8x5= 40 40x100kg = 4000 kg 
 Tuesday 22 August  Movement:

5 Rounds

30 Second L-sit

10 GHD Sit-ups

WOD:

15min AMRAP

15 TTB

20 KB Swings 24/16

10 Burpee Box Jumps 24/20 
 Monday 21 August Strength:

Front Squat 5x5

 

WOD:

For Time (CAP 17min)

20-16-12-8-4

DB Hang Squat Cleans 25/15

10-8-6-4-2

Strict HSPU 
 Friday 18 August   Strength:

EMOM 6 mins

2 Full Cleans

Rest 2 mins

EMOM 6 Mins

2 Jerks (from rack)

 

Workout:

10min AMRAP

12 FR Lunge 50/35

6 Push Press 50/35

50 DU / 100 singles

*Weightlifting off the rack 
 Thursday 17 August   STRENGTH:

3RM Bench Press

WOD:

E2MOM x 20min

15 KB Swings 32/24

9 Burpees

*Score is time of last rep in final round or start time of first uncompleted round

Wednesday 16 August  STRENGTH:

Front Squat 5x5

 

WOD:

12min AMRAP

20 Cal Row

20 Air Squat

20 Box Jump Overs (24/20)

 Tuesday 15 August Strength:

Snatch Tech

Then

6x2 Snatches

 

WOD:

2rft (CAP 18min)

30 GHD Sit Up / TTB

20 Power Snatch 35/25

10 Burpees Over Bar

 Monday 14 August

Strength:

5x5 Sumo Deadlift

WOD:

For time (CAP 10min)

12 C2B

250m Row

9 C2B

250m Row

6 C2B

250m Row 
Friday 11 August 

Strength:

Back Squat

5x3

 

Workout:

12 Min AMRAP

5 Wall walks

5 Back Squat 70/45

5 Ring Dips

10 KB Swings 32/24

Thursday 10 August

STRENGTH:

12 Min EMOM

0:00-4:00 x4 Strict Pull ups

4:00-8:00 x 4 Kipping Pull ups

8:00-12:00 x 4 C2B

*4 reps per minute

 

WOD:

For time (CAP 20min)

400m Run

42-30-18

Wall Balls (20/14)

21-15-9

TTB/GHD Sit ups

400m Run

Wednesday 9 August  STRENGTH:

Snatch (Reps not touch and go)

3x3 Power Snatch

3x3 Full snatch

WOD:

For time (CAP 12min)

21 - 15 - 9

Alt DB Snatch 25/15

40 - 30 - 20

Push Ups

Tuesday 8 August  Strength:

Tempo Deadlifts (3 down 1 up)

5x5

WOD:

For time (CAP 25min)

21-15-9-9-15-21

Deadlifts @100/70

Burpees Over Bar

Then Accumulate 3 min hanging L-sit

every drop 4 ab-mat sit ups

 Monday 7 August

Strength:

Front Squat: 1RM

 

WOD:

10 min AMRAP

X10 Front Squat 60/40

X10 Pull Ups

X 50 DU (100 singles)

*5 DU (10 singles) = 1 rep 

 Friday 4 August Strength:

3x3 Strict Press

3x3 Push Jerk

3x3 Split Jerk

Workout:

For Time (CAP 25min)

1km Run

200 DU (400 singles)

800m Run

100 DU

400m Run

50 DU
Thursday 3 August 

STRENGTH:

Back Squat

4x8

WOD:

For Time (CAP 30min)

100 Wall Balls (20/14)

90 Air Squats

80 Push-ups

70 Alt Lunges

60 Alt DB Snatch (20/12.5)

50 KB Swings (24/16)

40 Box Jumps (24/20)

30 HR Burpees

20 TTB

10 HSPU 

Wednesday 2 August 

STRENGTH:

10 Min EMOM

3 Snatch Pull + 2 Snatch + 1 OHS

WOD:

12min AMRAP

200m Run

5 Cleans 70/45

5 Ring Dips

Tuesday 1 August 

Strength:

5x8 Deadlifts

WOD:

For Time (CAP 17min)

20 Deadlifts (100/60)

20 Cal Row

20 Pull ups

20 Cal Row

20 Deadlifts
Monday 31 July

Strength:

7min EMOM

X2 Strict Press

X2 Push Press

X2 Front Squat

*all three movements every minute

WOD:

For Time (20min CAP)

27 Thrusters 42.5/30 4 Rope Climbs

21 Thrusters 3 Rope Climbs

15 Thrusters 2 Rope Climbs

9 Thrusters 1 Rope Climb

*Rope Climbs in L-Sit position