WODs - February 2018

 01 February 2018

WODs CrossFit Monash
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 CrossFit Monash - WOD's
 Date WOD 
Thursday 22 February 

STRENGTH:

Bench Press

4x10 @70% of 1rm

WOD:

1k Run for Time

2 minute Rest

7 min AMRAP

30 Double Unders (80 singles)

5 Hang Power Cleans 60/40

Wednesday 21 February  STRENGTH:

3x5 Snatch Pull

3x3 Hang Power Snatch

3x2 Power Snatch

3x1 Squat Snatch

WOD:

For Time (13min CAP)

21-15-9

Deadlifts (100/70)

Burpees Over Bar

 

Then ME pull ups for remainder of CAP

Score is total pull ups
Tuesday 20 February 

STRENGTH:

12-10-8

Front Squat

Back Squat

WOD:

2 Rounds For Time (12 min cap)

30 Jump Squats

15 GHD Sit Ups

10 Plyo Lunges

5 TTB
 Monday 19 February

STRENGTH:

3x5 Strict Press

3x3 Push Press

3x2 Push Jerk

3x1 Split jerk

WOD:

0-5 mins: 1K Row

5-10 mins: 40 Single arm KB clean and jerk (20/12)

10-15 mins: 10 L-sit Rope Climbs

*Score= total accumulated working

time  
Friday 16 February 

STRENGTH:

Snatch

8x3 Power Snatch @65% of 1rm

WOD:

For Time (13min CAP)

2 Rounds

400m Run

15 Overhead Squats 60/40

15 Pull Ups 

Thursday 15 February  STRENGTH:

Push Press

10 Min EMOM

2 @75% of 1rm Jerk

WOD:

15 min EMOM

3 Clean and Jerk

*Reps should be touch and go
Wednesday 14 February  STRENGTH:

Strict Pull Up

5xME sets

Resting 90 seconds between sets

WOD:

18min AMRAP

21 KB Swings (24/16)

12 TTB

15/10 Cal Row

9 Burpees Over Rower
Tuesday 13 February  STRENGTH:

Front Squat

8x2 @90% of 1rm

WOD:

For Time (15min CAP)

100 DU (250 singles)

10 GHD’s

50 Wall Balls 20/14

10 GHD’s

25 Air Squats

10 GHD’s

Monday 12 February  STRENGTH:

Deadlift

5x8 @70% of 3rm

WOD:

For Time (12 min CAP)

21-15-9

Thrusters 60/40

9-6-3

Bar Muscle Up

Friday 9 February 

STRENGTH:

EMOM 10 mins

5-10m HS Walk

WOD:

7rft (CAP 21min)

200m Sprint

11 * Unbroken Hang Squat Cleans 45/30

Thursday 8 February 

STRENGTH:

3x3 Snatch Pull

3x3 Hang Power Snatch

3x3 Full Snatch

WOD:

For Max Reps x5 rounds

1 Min ME KB Swings 32/24

1 Min ME Dumbbell Burpees 20/12.5

1 Min Rest
Wednesday 7 February

STRENGTH:

Back Squat

6x3 @85% of 1rm

WOD:

2 Rounds For Time (15min CAP)

35/25 Cal Row

20 Box Jumps (24/20)

10 C2B  
Tuesday 6 February

STRENGTH:

Bent Over Row + HSPU

7x5 BOR, superset with 5 Strict

HSPU

*Barbell BOR, Increase weight

each set

WOD:

For Time (12 Min Cap)

21-15-9

Med Ball GHD Sit Ups 20/14

Bar Facing Burpees

Overhead Squats 60/40  
Monday 5 February  STRENGTH:

Bent Over Row + HSPU

7x5 BOR, superset with 5 Strict

HSPU

*Barbell BOR, Increase weight

each set

WOD:

For Time (12 Min Cap)

21-15-9

Med Ball GHD Sit Ups 20/14

Bar Facing Burpees

Overhead Squats 60/40
Friday 2 February 

WOD 1:

5min AMRAP

10 Air squats

10 Alt lunges

10 Ab mat sit ups

 

WOD 2:

For Time (Cap 10min)

1km Run

20 TTB

20 WB (20/14)

 

WOD 3:

15min AMRAP

50m KB Farmers walk (32/24)

30sec Plank

5 Wall walks

3 L-sit rope climbs
Thursday 1 February  STRENGTH:

8x3 Power snatch to tempo OHS (3 sec down 1 sec up)

WOD:

Open Workout 17.1

For Time (CAP 20min)

20 DB Snatch 22.5/15

15 Burpee Box Jump Overs 24/20

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jumps Overs

50 DB Snatch

15 Burpee Box Jump Overs