WOD 26.3

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Recovery week after CrossFit Open.

Monday

Back squat 4 x 5 tempo 31×1
Hold strict tempo and perfect positions

Metcon:
Move for 15-20 mins
7-10 wall ball
7-10 KBS
7-10 push up
10-20 steps lunges
:30s hollow body hold / planking
(each round should be within +-5s from each other)

Tuesday

A) 4 sets of pull ups
B) 4 sets of HSPU

Examples:
4 x 8 strict pull ups
4 x 5 weighted pull ups
4 x 4 assisted pull ups…

Metcon:
EMOM 12:
1: 5 power clean + 5 S2OH
2: 12/10 cal row/bike/ski

Wednesday

Press 4 x 5 (hold 2s at top)

Metcon:
10-1
Floor press
3 point DB/KB row (reps per arm)
2 x amount of sit ups (20-18-16…)

Olympic: Clean

Thursday

WOD (S):
For time as 3 person team
5k row/ski
400 DU
300 wall ball
200 power snatch 35/25
100 bar over burpee

Friday

Deadlift 4 x 8

Metcon:
12 mins of continuous work
10 DB clean&jerk (5 per arm)
:20s HS hold
30 DU
:40s wall sit

Saturday

Team WOD 11:00, CF Masters 14:00. No gymnastics this week.

 

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