WOD's - June 2017

 31 May 2017

WODs CrossFit Monash
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 CrossFit Monash - WOD's
 Date WOD 
Friday 23 June 

Strength:

5x10 Split Squat (L+R)

Workout:

For Time (CAP 15min)

5 Rounds

10 OH Barbell Lunge 50/35

 10 Bar Facing Burpees

50 DU / 100 single skips 

Thursday 22 June 

Strength:

8min EMOM (Cycling Practice)

0-2 mins- 3 High Pulls

2-4 mins- 3 Muscle Snatch

4-6 mins- 3 Power Snatch

6-8 mins- 3 Full Snatch

*Weight stays the same through­out 8 mins.

WOD:

Hero Workout ‘Daniel’

For Time

50 pull ups

400m Run

21 Thrusters 42.5/30

800m Run

21 Thursters 42.5/30

400m Run

50 Pull Ups
Wednesday 21 June  Strength:

Squat 1RM

20 Mins to build to find 1RM Back Squat

WOD:

9min AMRAP

30 DB Front Squat 25/15

20 GHD Sit Ups or T2B

10 HSPU
Tuesday 20 June 

Strength:

Build to a heavy 5 rep Sumo Deadlift

Then 5x5 Sumo Deadlift with same weight

WOD:

 15min AMRAP

400m Row

15 Sumo Deadlift 100/70

20 Wall Balls (20/14)
Monday 19 June  Strength:

Press Complex

 1 strict press+ 1 push press @70% of 1rm every 30 seconds for 5 minutes

WOD:

18 Min EMOM

10 second L-Sit (scale to 5 K2E)

5 Ab mat sit-ups

5 push-ups

2 strict pull up
Friday 16 June  Strength:

Find a heavy 2RM Back Squat

Workout:

7min AMRAP

6 SGL Arm (R) KB Front Squats

6 SGL Arm (R) KB S2O

 6 SGL Arm (L) KB Front Squats

 6 SGL Arm (L) KB S2O

30 DU or 60 Single Skips

KB Weight: 24/16 
 Thursday 15 June

Strength:

5x5 Deadlifts

WOD:

For Time (CAP 18min)

50 Wall Balls (20/14)

40 push-ups

300m Row

200m Run

10 deadlifts (100/70)

5 TTB

10 deadlifts (100/70)

200m Run

300m Row

40 push-ups

50 Wall Balls (20/14)
Wednesday 14 June  Strength:

10 MIN EMOM

Snatch Complex @75% of 1rm

1 Snatch High Pull + 1 Full Snatch + 1 OHS

WOD:

15 min AMRAP

12 power Snatch @35/25

18 Box Jump Overs
Tuesday 13 June Strength:

5x3 Full Clean

WOD:

 8min AMRAP

8 Hang Power Cleans 70/47.5

6 Burpee over bar

4 Bar Muscle Ups
Monday 12 June  Public Holiday - Coaches Special 
Friday 9 June 

Strength:

Build to a 3RM Bench Press

Workout:

5rft (CAP 17min)

18 KB Swings 24/16

9 Burpee Box Step Overs

200m Run

Thursday 8 June 

STRENGTH:

10x10 Deadlifts

 

WOD:

For Time (CAP 15 Min)

101 wall balls (20/14)

55 Hollow Rocks

21 SDHP (60/40) 

Wednesday 7 June 

STRENGTH:

5x5 Push Jerks

* 5 strict pull ups between sets

WOD:

18 Min AMRAP

60/40 Cal Row

45 Toes to Bar or GHD Sit Ups

30 Alt DB Lunges 20/15

15 Push Jerks 80/50 

Tuesday 6 June Strength:

Barbell Cycling (Practice EMOM)

9 Min EMOM

1 muscle snatch + 1 power snatch

+ 1 Full Snatch

*Weight must be light to complete

every round

 

WOD:

 3 Rounds For Time (CAP 12min)

20 DB Snatch 25/15

10 HR Burpees

120 DU

   
Monday 5 June  Strength:

Pause Squats

5 x 2 @80% of 1RM

*Pausing 3sec at bottom of squat

 

WOD:

7min AMRAP

70 Wall Balls (20/14)

35 Strict Ring Dips

Friday 2 June 

Strength:

3x3 Hang Snatch

3x3 Snatch

Workout:

10 Rounds For Time

X3 Snatch (60/40)

X3 Pull Ups

Thursday 1 June  STRENGTH:

5x5 Back Squats

WOD:

For time (CAP 18min)

50 Box Jumps

40 Burpees

30 Air Squats

20 Alt Lunges

10 Cal Row