Week 9/12 

Highlights this week: 

• ‘Murph’ on Bank Holiday Monday 
• Back squat 5RM test Wednesday 
• Classic CrossFit WOD ‘Fight Gone Bad’ Thursday 
• ‘Functional Friday’ 
• Burpee-free week ?
  

MONDAY 27^th MAY 

BANK HOLIDAY WORKOUT 

‘Murph’ 

For Time: 

1 mile run 

100 pull ups 

200 push ups 

300 air squats 

1 mile run 

Weighted vest optional. 

TUESDAY 28^th MAY 

GYMNASTICS STRENGTH EMOM 9 

Again, building on previous weeks with the reps. 

Min 1: 5-7 strict pull ups/ C2B  

Min 2: 3-5 strict ring dips (optional weighted) 

Min 3: Wall facing HS hold 30-40 seconds 

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WOD: 

For Time: 

40 Russian Kettlebell Swings (24/16 kg) 

10 Wall Ball Shots (9/6 kg) 

30 Russian Kettlebell Swings  

20 Wall Ball Shots 

50 Ab mat sit ups 

20 Russian Kettlebell Swings  

30 Wall Ball Shots  

10 Russian Kettlebell Swings 

40 Wall Ball Shots  

WEDNESDAY 29^th MAY 

BACK SQUAT 

Find a 5 rep max at a tempo of 20X1 

(Make sure to record this on ZenPlanner) 

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WOD: 

5 rounds (20 mins total) for total reps 

1 minute of Row/Bike (cals) 

1 minute of Slam balls 9/6kg 

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

1 minute of REST 

THURSDAY 30^th MAY 

OLYMPIC LIFTING: 

Snatch 

• Snatch skills warm up 

• Power snatch + Hang snatch (knee) 5 x 1+1 (Build to a heavy over the 5 sets) 
• Snatch grip pause deadlifts (3 pauses) 3 x 3 @ 95% 

WOD: 

‘Fight Gone Bad’ 

3 Rounds For Total Reps in 17 minutes 

1 minute Wall Balls 9/6kg 

1 minute Sumo Deadlift High-Pulls 35/25kg 

1 minute Box Jumps 20 inch for male & female 

1 minute Push Press 35/25kg 

1 minute Row (calories) 

1 minute Rest 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.  

**Coaches note** 2 people on each station including rest, moving through for 3 rounds.

FRIDAY 31^st MAY 

‘Functional Friday’ 

STRENGTH: 

Supersets. Rest 90 seconds between each set. 

A1. Seated DB press 8-10 reps  

A2. Single leg wall sit (15 seconds each leg) 

X3 

B1. Renegade rows 8 each arm  

B2. KB Goblet Cossack squats x 8 each leg  

X3 

WOD: 

15 minute of QUALITY work. Not for score 

100ft dual KB front rack carry 

20 box step overs (No weight, use high box 30/24”) 

10 up/down planks 

20 triple unders / double unders / attempts 

SATURDAY 1^st JUNE 

OLYMPIC LIFTING: 

Clean & Jerk 

• Clean skill warm up 
• Power clean + Hang clean (knee) 5 x 1+1 (Build over the 5 sets) 
• Clean grip pause deadlifts (3 pauses) 3 x 3 @ 95% 

WOD: 

4 rounds for time: 

400m run 

15 T2B 

7 Power clean & jerk 55/40kg 

SUNDAY 2^nd JUNE 

Rest day or Olympic lifting class