Full week Feb 10th

February 9, 2020

MONDAY

 

WOD 1
5 Sets
3 Deadlift (70%) with neutral grip
6 Tempo DB strict press 41X1

WOD 2
Every 8:00 x 3
A. 3 Rounds
10 Clean and jerk 30/42.5kg
12 Toes to bar

B. 3 Rounds
10 Power snatch 30/42.5kg
12 Bar facing burpee

C. 3 Rounds
10 Hang power cleans 30/42.5kg
35 Double unders

 

 

TUESDAY


WOD 1
Every 1:30 x 6
5 Front squat 60-70%

WOD 2
For total reps
A. 5:00 AMRAP
5 Chest to bar
7 DB thruster 15/22.5kg

(2:00 Rest)

B. 5:00 AMRAP
Bike erg cals

(2:00 Rest)

C. 5:00 AMRAP
Burpee box jump overs

(2:00 Rest)

D. 5:00 AMRAP
Row cals

 

 

 

WEDNESDAY

 

WOD 1
Every 3:00 x 4
8 Bench press 70%
4 Sandbag cleans

WOD 2
AMRAP 20:00
21-15-9
KBS 16/24kg
Push ups

(2:00 Rest)

21-15-9
Sumo Deadlift high pull 25/35kg
Push press

(2:00 Rest)

 

 

THURSDAY

 

WOD 1
Back rack reverse lunge
4x12 (6/side)

WOD 2
EMOM x 15 - for total reps
1) :40 AMRAP Bike Cal
2) :40 AMRAP DB front rack walking lunge steps 15/22.5kg
3) Rest

 

 

 

FRIDAY

 

WOD 1
5 Sets
5 Single arm KB strict press/side
3 Strict pull up (add weight if possible)

WOD 2
Every 8:00 x 3
10 Burpee pull up
20 Renegade Row 15/22.5kg
30 Bar hops
40 Push press 25/35kg
50 Double unders

 

 

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Contact

info@crossfitpanic.com

 

07944214971

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