Week 7/12 

Week 7 of our 12 week cycle. 

Here’s a little reminder of the focus for each day of the week now that we’ve added in extra Endurance classes on Tuesday and Fridays: 

Monday: Snatch / Classic CrossFit style WOD with barbell 

Tuesday: Gymnastics / Body weight 

Wednesday: Back squat / Aerobic / Longer WOD 

Thursday: Clean & Jerk / Classic style CrossFit WOD 

Friday: Functional bodybuilding / Unilateral exercises 

Saturday: Push/Pull alternating 

Sunday: Olympic lifting class 

MONDAY 13^th MAY 

OLYMPIC LIFTING:  

• Snatch skill warm up 

• Power Snatch 5 x 3 @ 3 x 80% 2 x 85% 

• Snatch BTN push press + OH squat 3 x 5 + 1 (Build over the 3 sets) 

---

WOD: 

“HITMAN” 

3 rounds for time 

10 back squats @ bodyweight (bar must start on the ground, no racks allowed.) 

400m run 

TUESDAY 14^th MAY 

EMOM 9 

Progressing on last week with a slight increase in the reps.  

Min 1: 4-6 strict pull ups / strict CB2  

Min 2: Accumulate 15-25 second ring support (Scale idea: box support) 

Min 3: 4-6 Strict HSPU (Scale idea: seated DB press) 

——————————– 

WOD: 

4 Rounds For Time 

40 DU / 100 SU 

30 Box jumps 24/20” 

20 KBS 24/16kg (Full swings) 

10 Single arm push press (5 each arm. Try to use the same weight as swings) 

WEDNESDAY 15^th MAY 

Back squat 

5 x 5 @ tempo 21X1 (1 more set than last week) 

Rest 2.5 minutes between sets. 

1 sec pause at bottom – stick to the tempos! 

——————————– 

PARTNER INTERVAL WOD: 

AMRAP 20 minutes in pairs. 

Partners will switch every 30 seconds recording their reps on each movement. The score is the total score combined. Partners must use the same piece of equipment (e.g the same rower). 

4 rounds of: 

Min 1: Wall ball shots 9/6kg 

Min 2: Row calories 

Min 3: T2B 

Min 4: Bike calories 

Min 5: Push ups 

THURSDAY 16^th MAY 

OLYMPIC LIFTING: 

• Jerk skill work warm up 

• Power Clean & Power jerk 5 x 1+3 @ 80%x3 85%x2 

• Clean pulls 3 x 5 @ 95% 

——————————– 

WOD: 

7 minute AMRAP 

3 Thrusters @ 42.5/30kg 

3 Burpee over bar 

6 Thrusters 

6 Burpee over bar 

9 Thrusters 

9 Burpee over bar 

…. adding on 3 reps every round. 

FRIDAY 17^th MAY 

‘Functional Fridays’ 

Perform as supersets: 

A1. Strict toes to bar x 6-8  

A2. 30-40 seconds superman hold (squeeze glutes and engage posterior chain) 

x3 

B1. DB/KB floor press x 10 @ tempo 31X1 

B2. 30 second wall sit (optional weighted) 

X3 

——————————– 

WOD: 

15 Minutes – not for score 

100ft farmers carry (2x KB/DB’s) 

75 single unders 

50 prisoner squats 

25 ring push ups 

SATURDAY 18^th MAY 

STRENGTH: 

Deadlift @ tempo 21X2 (2 seconds down, 1 second at the bottom, eXplode up, 2 seconds at the top to reset and engage lats) 

4 x 7 

Rest as needed. Increase weight each set if you can maintain tempo. Slightly heavier than 2 weeks ago. 

——————————– 

WOD: 

‘The Ghost’ 

6 rounds (24 mins total) for total reps 

1 minute of Row/Bike (cals) 

1 minute of Burpees 

1 minute of Double unders (If you don’t have DU, choose whether to go for attempts or SU) 

1 minute of REST 

SUNDAY 19^th MAY 

Olympic lifting or Rest day