Full week March 2nd

March 1, 2020

MONDAY

 

WOD 1
4 Sets
6 Single arm KB strict press/side
5 Strict leg raises
6 Bent over barbell row

WOD 2
AMRAP 20:00
1:00 on/1:00 off
10 Chest to bar pull ups
10 Burpee box jump overs 20/24"
10 Clean and jerk 30/42.5kg

 

 

 

 

TUESDAY


WOD 1
Back squat
10 at 70%
8 at 75%
2x6 at 85%

 

WOD 2
Every 8:00 x 3
900/1000m Bike erg
450/500m Row
100 Double unders
Score = time for each round

 

 

 

 

WEDNESDAY

WOD 1
EMOM x 10:00
1 Power clean + Jerk
5:00 build, 5:00 across
- Heavier than last week

WOD 2
Every 5:00 x 4 (single DB 15/22.5kg)
10 DB devils press (5/arm)
10 DB STOH (5/arm)
10m DB walking lunge (Goblet hold)
10 DB STOH (5/arm)
10 DB step ups 20/24" (can hold DB anyhow)
Score = slowest round

 

 

 

 

THURSDAY


WOD 1
EMOM x 10:00
1) 3 Strict pull up (add weight if needed)
2) 5 Tempo Ring dip - 31X1

WOD 2
Every 1:30 x 4 Rounds (18:00)

A) 15/20 Cal row
B) 1 Round of Cindy + AMRAP Bike erg cal
C) 15 Abmat sit ups

Score = Bike erg cals
Cindy = 5 pull up + 10 push up + 15 air squat

 

 

 

 

FRIDAY


WOD 1
5 Sets
15 Heavy Russian KBS
12 Alternating reverse lunges with front foot raised on plate

WOD 2
AMRAP 14:00
30 Wall balls 6/9kg
20 Toes to bar
10 Shoulder to overhead 45/70kg

 

 

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CrossFit Panic

 

Unit 24-26 Pate Road, Melton Mowbray, Leicestershire, LE13 0RG

Contact

info@crossfitpanic.com

 

07944214971

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