Full week March 9th

March 9, 2020

MONDAY 

 

WOD 1
Back squat
8 at 65%
8 at 70%
8 at 75%
8 at 80%

WOD 2
Every 6:00 x 3
15/20 Cal bike - standing damper 8/10
Then, 15-10-5
Wall balls 6/9kg
Hang power clean 30/42.5kg

Score - each round for time

 

 

 

TUESDAY 

 

WOD 1
EMOM x 10:00
1) AMRAP -1 wide grip strict pull up
2) 8-7-6-5-4 Strict press (build if possible)

WOD 2
Every 10:00 x 2
24/30 Cal row
30 Hand release push up
30 DB hang clean and jerk 15/22.5kg
20 Burpees
20 Toes to bar

Score - each round for time

 

 

WEDNESDAY


WOD 1
EMOM x 10:00
1 Power clean + 1 hang power clean
5:00 build, 5:00 across

WOD 2
EMOM x 20:00
1) 10 Deadlift 70/100kg
2) 12 Box jumps 20/24"
3) 12 KB swing 24/32kg
4) 10 DB step ups 20" 15/22.5kg
5) Rest

 

 

 

THURSDAY


WOD 1
4 Sets
5 Push press with :2 pause overhead each rep
10 Reverse lunges with foot raised on plate (DB's by side)
12 KB anchoured leg raises

WOD 2
For total reps
5 Rounds
1) DB Thruster 15/22.5kg
2) Cal bike erg
3) Rest
4) Rest

 

 

 

FRIDAY

 

WOD 1
4 Sets
8 DB bench press
8 Bent over row

WOD 2
For total reps
4:00 AMRAP
15 Chest to bar
15 Power snatch 25/35kg
15 Bar facing burpee

(Rest 2:00)

4:00 AMRAP
10 Chest to bar
10 Power snatch 25/35kg
10 Bar facing burpee

(Rest 2:00)

4:00 AMRAP
5Chest to bar
5 Power snatch 25/35kg
5 Bar facing burpee

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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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