Nearly Perfect Crossfit

From the Blog

Wods for the week 10-7-13 to 10-12-13

I had lots of requests after our “core intensive week” to do it again. In order to not just repeat the week, we will do some of the same warm-ups and finish with some good stretches. The wods are also chances to improve core strength.

MONDAY 10-7-13
6 Rounds for time:
400 meter Run
25 Burpees

TUESDAY 10-8-13
“DT”
5 Rounds for time:
12 Deadlift (155, 105)
9 Hang Power Clean (155, 105)
6 Push Jerk (155, 105)

WEDNESDAY 10-9-13
5 Rounds for time:
5 Ring Pull-ups
5 Forward Rolls/10 Toes to Bar
5 Backward Rolls/10 GHD Back Extensions
10 Sots Press (45, 35)

THURSDAY 10-10-13
21-18-15-12-9-6-3
Walking Lunge Steps
Thrusters (95, 65)
Abmat Sit-ups

FRIDAY 10-11-13
Front Squat
1-1-1-1-1-1-1-1-1-1
Death by Front Squat at 75% max

SATURDAY 10-12-13
Open Gym from 8 to 10am
With Dylan, this week

Comments are closed.