Week 3 – CrossFit Open build

21.12.20 

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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

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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 

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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

🎄🎅🏼🎄🎅🏼🎄

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THURSDAY 24th 

Hero Workout with Coach Josh

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FRIDAY 25th 

Xmas Day – Closed

SATURDAY 26th 

Boxing Day – Open gym slots available 

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SUNDAY 27th 

2 classes with Duncan. Workouts to be announced.