Week 3 – CrossFit Open build
21.12.20
Overview for this week:
Monday: Tempo front squat
Tuesday: Snatch
Wednesday: 12 days of Xmas WOD
Thursday: Hero workout
Friday: Closed – Xmas Day
Saturday: Open gym
Sunday: Workout TBA
MONDAY 21st DECEMBER
STRENGTH:
Front Squat
(Add slightly more weight than last week)
5 max height vertical jumps after each set
10 reps @ 62%
8 reps @ 72%
6 reps @ 77%
15-20 reps @ 52%
Tempo: 20×1
Rest 2 mins
WOD:
5 Rounds for Time-
10 hang power cleans
8 Shoulder to overhead
6 Front squats
4 Clusters
10 Burpees
50/35kg
TUESDAY 22nd
STRENGTH:
Snatch
Build to a max for the day in the complex-
2 x Pause power snatch (2 secs at the knee)
1 x Hang snatch
WOD:
Every 4 mins for 5 rounds
16 alt DB snatch 22.5/15kg
14 box jumps
16 wall balls
Score is total time working. The aim here is to go max effort on each round.
WEDNESDAY 23rd
12 Days of Christmas WOD
🎄🎅🏼🎄🎅🏼🎄
THURSDAY 24th
Hero Workout with Coach Josh
FRIDAY 25th
Xmas Day – Closed
SATURDAY 26th
Boxing Day – Open gym slots available
SUNDAY 27th
2 classes with Duncan. Workouts to be announced.