Weekly WODs

10/16-10/22

Week 6 of 14
Switch Crossfit Olympic Lifting Program

Monday
Warm up
Joint Circles + calf stretch
partner band sprints x2 each
10 clean pulls w/empty barbell

Strength
Clean Pull
1×5 85%
1×5 90%
1×5 95%
2×5 100%

WOD
Team Series WOD #2
Partner WOD
For time:
120 DU, each, relay
120 C2B, total, sets of 15
120 hang power snatches, total, sets of 15
120 DU, each, relay
Cap: 15 minutes
Weight 95/65

Scaled
120 single-unders, each, relay
120 jumping C2B, total, sets of 15
120 hang power snatches, total, sets of 15
120 single-unders, each, relay
Weight 65/45
cap: 15 minutes

Tuesday
Warm up
joint circles + calf stretch
junkyard dog x10 each
10 snatch pulls w/empty barbell

Strength
Snatch Pull
1×5 85%
1×5 90%
1×5 95%
2×5 100%

WOD
15 min running clock
0-3 400m run ME T2B
rest 1 min
4-7 400m run ME Clean and jerk 155/105
rest 1 min
8-11 400m run ME T2B
rest 1 min
12-15 400m run ME C&J 155/105
*Score is total T2B and C&J

Wednesday
Warm up
joint circles + calf stretch
Core Work
1 strict T2B
10 second lower
3 leg lifts (to l sit position)
10 second L-sit hold
2 leg lifts
5 second L-sit
*Scaling options- knee raises or lay on the floor and hold the rig

Strength
Jerk
1×3 65%
1×3 70%
1×3 75%
1×2 80%
2×2 85%

WOD
50 box jumps 30/24
50 KB snatch 55/35
50 Russian twists w/plate 45/25
50 WB 20/14
50 burpees to 6″ target

Thursday
Warm up
joint circles + calf stretch
3 rounds
100m run
10 single OH squat (use a light DB/KB or 2.5/5# weight)
10 hollow rock or hold

Strength
OHS
1×5 70%
1×5 75%
1×5 80%
1×4 85%

WOD
13 min AMRAP
200m run
10 deadlifts 225/155
5 burpee BMU *sub burpee jumping pull up (bar is 6″ above head when standing for jumping pull ups)

Friday
Warm up
Monster walks + calf stretch
20 partner reverse med ball throws (10 each)

Strength
Clean
1×5 65%
1×5 70%
1×5 75%
1×5 80%
1×5 85%

WOD
27-21-15-9
squat clean 95/65
ring dip

Saturday
Warm up
joint circles + calf stretch
3 rounds
200m run
10 push ups
10 box jumps/step ups (share a box if needed)

WOD
5 rounds
200m farmer’s carry 55/35 DB
10 HSPU *deficit HSPU using DB
10 push jerks 55/35 DB

Sunday
Yoga 9-10am
Open gym 10am-12pm