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24/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

Metcon (Time)

Hollow/arch hold 30/30 with 1 min rest

do not let hands and feet touch in transition

8 EMOM alternating

40 sec N2W hold

https://youtu.be/ZwfG6C5y0IA

7 Bottom up KB press form wall (heavier)

https://youtu.be/82bVMiEAZ-k

Box walks to HS support (3×4 + 2 lowers – alternate with partner)

https://youtu.be/mqZrOX3_MCA

Feet on box push up support hold for 10 sec then walk up to HS support hold for 10 sec

Skills

already have HSPU + HSW

Metcon (No Measure)

6 EMOM alt

45 sec N2W holds

45 sec L-sit from plates/box

–into–

10 min of

free HS practice (use wall if needed)

https://youtu.be/rw2QOB5xIcw

WOD GOAL

Break up reps into manageable chunks – but keep the reps ticking away

you should only rest when your partner is working

Conditioning

Metcon (AMRAP – Rounds)

20 AMRAP – partnered

100 double unders “together”

40 bench press 80/55

40 KB DL 2×24/16

40 T2B
–Tailoring–

3x singles

1 – K2E

2 – Knee raises

3 – v-sits

ME THREE

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

In Teams of 3: Indian File

(7 min)

Choose from Erg/Row/Bike

7 Cal

7 Hand release Pushups

7 Overhead Squats w/ stick

7 BOX Step ups (24′”/20″)

Metcon (Time)

WOD

In teams of 3 :

(30min Time CAP)

100 Pullups

100 O/head Squats (34Kg/25kg)

80 Box Jump Overs (24′”/20″)

80 Thrusters (43kg/30kg)

60 T2B

60 Front Squats (52kg/35kg)

40 Box jump overs (24′”/20″)

40 Clusters (60kg/43kg)

Easter Friday 19/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Running warm up (No Measure)

400 m run

100m High knees

100m butt kicks

100m side skipping

100m Broad Jumps

400m

Conditioning

30 min cap

Metcon (Time)

Partner – For time

200 wall balls 20/14

partner must hold HS

200 lunges

partner must hold wall sit

200 v-snaps

partner must hold dual KB front rack 24/16
— Tailoring —

Handstand hold

1- pushup plank

KB front rack

1- barbell 40/30

2 – empty barbell

18/04/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

400 row/ski

then

3 rounds

10 face down pass throughs

30 sec barbell ankle stretch

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

Snatch (8×2@ every 1:00 (not touch and go))

build to a heavy, but try not to miss

Conditioning

WOD GOAL

Strength WOD –

this one is more about technique in the lifts then flat out

try to go unbroken but make the lifts look good

Metcon (Time)

10 rounds each R4R partner

6 bench press 60/40 (RX+70/50)

6 DL 100/70 (RX+110/77)

12/10 cals (you choose)

17/04/2019

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Wolfe Den CrossFit – CrossFit

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Skills

Hand stand + HSPU week 1 (Time)

Tabata Hollow + Arch Holds (8R each)

— into–

8 EMOM alternating

30 sec N2W hold

https://youtu.be/ZwfG6C5y0IA

7 Bottom up KB press form wall

https://youtu.be/82bVMiEAZ-k
score is length of N2W hold

Box walks to HS support (3×5 rest 30 sec between)

https://youtu.be/mqZrOX3_MCA

Feet on box push up support hold for 10 sec then walk up to HS support hold for 10 sec

Skills

already have HSPU + HSW

Metcon (No Measure)

6 EMOM alt

30sec N2W holds

30 sec L-sit from plates/box

–into–

10 min of

free HS practice (use wall if needed)

https://youtu.be/rw2QOB5xIcw

WOD GOAL

Pick a weight that you can do with no more than 5 sec rest between clusters!

this needs to be a sub 10 min WOD

Conditioning

Metcon (Time)

5 rounds for time

3 clusters 62/43 (RX+ 84/55)

15 sit ups (RX+ T2B)

30 Double unders
— Tailoring–

DU

x3

16/04/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

row/ski 400m

2 rounds

soldier walk 1 length

single leg box squats 5 each leg

crab walk 1 length

air squats 10 slow full depth

then

2 rounds

barbell ankle stretch 30sec

barbell front rack stretch 30sec

Strength/Accessories

alternate between a & b every 1:30

a: Front Squat (4×3 Hold the same weight)

I would like to see you do all sets at your heaviest from last week

b: Clean Pull (4×3 @ 85% of clean)

Conditioning

WOD GOAL

Building your Aerobic capacity – I want constant movement- hart rate between 150 and 160

Metcon (AMRAP – Reps)

25 AMRAP

200 farmer carry (1DB) 22.5/15

30 DB Box step overs

20 Ring rows (RX+ feet elevated)

3 rope climbs

15/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

ABC’s Jerk Progression Part 2 (No Measure)

3 rounds of 5

quick split jerk ( recover front – then recover back)

https://youtu.be/7R2Dzv57LTc

Weightlifting

every 2:30

Split Jerk (4×4 88%)

Conditioning

WOD GOAL

you need to go at 100% every round – so that you can get some rest before your back on the bike

Metcon (AMRAP – Reps)

20 AMRAP – teams of 4 (indian file)

— go when bike/erg free —

14/11 Cals Bike/erg

10 jumping lunges

5 burpee’s

11/04/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

ABC”s Jerk Progression part 1 (No Measure)

start with Stick

10 Jerk Progression Push press

https://youtu.be/ud9xgU9A2bw

10 Jerk Progression Power Jerk

https://youtu.be/sx2eFLSL-QY

then

Repeat with Barbell

ABC’s Jerk Progression Part 2 (No Measure)

3 rounds of 5

quick split jerk ( recover front – then recover back)

https://youtu.be/7R2Dzv57LTc

Weightlifting

every 2:30

Split Jerk (3×4 try for 2kg heavier than last week)

if you did not do it last week than 80%

1: Push Press (3×2 building)

Conditioning

WOD GOAL

Partner WOD – break up reps into small sets but make sure to keep the reps ticking over

the GOAL is to complete the 50’s

Metcon (AMRAP – Reps)

25 AMRAP – Partner

10 Bench press 60/35 (RX+ 70/43)

10 cal row

10 Dead lift 100/70 (RX+110/77)

10 pull ups (RX+ strict)

20 Bench press 60/35 (RX+ 70/43)

20 cal row

20 Dead lift 100/70 (RX+110/77)

20 pull ups (RX+ strict)

30’s ect………….

10/04/2019

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

400 row/ski

then

3 rounds

10 face down pass throughs

30 sec barbell ankle stretch

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

backing off the snatch weight this week

Snatch (8×2@ 70% every 1:00 (not touch and go))

Conditioning

WOD GOAL

you should be working at 85%+ for these 2 WODS

try for a sub 14min

Metcon (Time)

For time

3 rounds

50 double unders

10 C2B (RX+10 bar muscle ups)

rest 2:00

3 rounds

30 double unders

20 target burpee’s
–Tailoring–

3 x singles for DU

1 – pull ups

2 – jumping pull ups

3 – ring rows