CrossFit Eglinton

Weekly Workouts

Week 10: Mar 5-11

Posted under: WOD

This week we have slightly more strength than last week. A barbell back row to start our Monday coupled with a few AMRAPs. Tuesday we have a chipper sandwich that tends to be a little longer. Wednesday’s strength we tackle a heavy deadlift so please warm up and mobilize properly. Thursday’s strength is a different style where we try to perform a barbell back 100 times in as little sets as possible. The weekend WODS includes an introduction to cluster sets with floor presses and Sunday we have a serious barbell complex.

MON – Mar 5

Strength

Barbell bent over row 10-10-10-10
* Max reps pull ups after each set.

WOD

6-minute AMRAP
10 weighted Step-ups (30/20)
10 Burpee box jumps
10 Dips
——
2-minute rest

6-minute AMRAP
15 Push-ups
15 Cal AB
15 Air squats
——
rest 2 minutes

6-minute AMRAP
20 Walking lunges
20 Kettlebell swing
20 Bicycle Crunch

TUE – Mar 6

WOD

90 squats
70 Double Unders
1 km of choice: AB, Row or Run
30 Wall ball
15 man makers
30 wall Balls
1 km of choice: AB, Row or Run
70 Double Unders
90 Squats

WED – Mar 7

Strength

Deadlift 10-8-6-2
* Increasing weight each set. Performing a max rep hanging knee hold or L-sit after each set.

WOD

3RFT
1min Max cal row
30-second rest
1 min max rep dumbbell thrusters (40/20)
30-second rest
1-minute max rep Sumo deadlift high pull
30-second rest
1-minute max rep Pull-ups
30-second rest

THU – Mar 8

Strength

100 back squats for time (115/85)
* In the least amount of sets.

WOD

3 Rounds
2 minutes to complete: 20 thrusters-max rep v-ups for remainder or time
2 minute: Rest
2 minutes to complete: 20 wall balls (20/14)-max rep push-ups for the remainder of the time
2 minutes: Rest
2 minutes to complete: 20 burpees- Hold a plank for the remainder of the time
2 minute: rest

FRI – Mar 9

Strength

12 minutes for build heaving sled pushes

WOD

5 Rounds
1min:12/10 cal AB
1 min: Choice of strict plank hold or handstand hold
1 min: 10 Single arm kettlebell swings (R)
1 min: 10 Single arm kettlebell swings (L)
1 min: 12/10 cal row
1 min: Rest

SAT – Mar 10

Strength

Cluster set of Floor presses: 4×6 (2+2+2)

WOD

15-minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

SUN – Mar 11

WOD

5 RFT
10 Deadlift
9 barbell row
8 power cleans
7 front squats
6 shoulder to overhead