CrossFit / BootCamp / MetCon WODS

2020.3.23 Monday

 

CrossFit

 

Strength/Skill

Back Squat

5 Sets x 10 Reps @50%

*The last set is 10+ (till fail)

 

Conditioning

3 Rounds of Time

500/400m Row

30 Thrusters (45/35lb)

 

Time Cap: 12 minutes

 

Boot Camp

 

Strength/Skill

5 Sets of

10 Cossack Squats (R5+L5)

30s Hanging Knee Tuck Hold

 

Conditioning

30s On/15s Off x 4 sets per station

1: Step Up Knee Drive

2: Feet Taps

3: 180’ Burpees

4: Side Shuffle Jack Floor Reach

5: Cal Row

 

*1 minute rest after each station.

*For 1 and 2, use a utility block or stacked plates

 

2020. 3.24 Tuesday

 

Metcon

 

TABATA THIS!

20s On/10s Off x 8R of

1: Push Presses (Barbell/Dumbbells)

2: SDLHP(Barbell/KB)

3: KB Goblet Squats

4: Single Arm KB Swings (Odd:R/Even:L)

5: Battle Rope

6: Cal Row

 

*1 Min Rest after each TABATA

*Suggested BB weight (75/55lb) DB weight (35/20lb), KB weight (24/16kg)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2020.3.25 Wednesday

 

CrossFit

 

Strength/Skill

Snatch

 

Power Snatch

3-3-3-3-3

 

Snatch High Pulls

3x3 @ 70%+ of 1RM Snatch

 

3 Sets

3 Snatch Push Press + 2 OHS

*Use your conditioning weight

 

Conditioning

AMRAP in 10 Minutes

20 WBS (20/14lb)

10 Power Snatch (115/80lb)

 

Boot Camp

 

Strength/Skill

5 Sets of

10 KB Single Leg Deadlifts (R5+L5)

10 Box Reverse Leg Lifts

 

Conditioning

1 Min On/ 1 Min Off x 10R

1: 50m Shuttle Sprints

20 Jumping Jacks

 ME DB Snatches

1: 50m Shuttle Sprints

20 Jumping Jacks

ME WBS

 

 

2020.3.26 Thursday

 

Metcon

 

Partner AMRAP in 20 Minutes

60 DUs/120 SUs

20 Synchronized Plate Ground to Overhead

20 Partner MB Sit Ups

60 DUs/120 SUs

20 Synchronized Plate OH Lunges

20 Partner Russian Twist w/MB

 

And then straight into

AMRAP in 7 Minutes

Partner Alternating Burpee onto Plate

 

*Suggested Plate weight (45/25lb), MB weight (20/14lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

 

2020.3.27 Friday

 

CrossFit

 

Strength/Skill

Shoulder Press

5 Sets x 10 Reps @50%

*The last set is 10+ (till fail)

 

Conditioning

21-15-9 Reps of

HSPUs

Pull Ups

Power Cleans (95/65lb)

 

Time Cap 15 minutes

 

 

Boot Camp

 

Strength/Skill

4 Sets

10 Seated DB Presses

10 Seated DB Side Raises

10 Seated DB Reverse Flies

 

Conditioning

90s On/30s Off x 2R

1: Sandbag Drag to Sprint

2: MB Rotational Throw to Wall

3: Hanging Flutter Kicks

4: 1 Push Up to 2 Knee Touches

5: MB Squat Thrust to Slam

 

2020.3.28 Saturday

 

CrossFit / Boot Camp

 

AK 222

AMRAP in 22 Minutes

20 Air Squats

20 KBS (Russian) (24/16kg)

20 LunGes

 

Finisher: 222 Partner LeG Raises

 

 

2020.3.29 Sunday

 

Metcon

 

Coach's Choice

© 2017 by CrossFit Hannam