CrossFit Eglinton

Weekly Workouts

WEEK 27 July 10- July 16

Posted under: WOD

This week we are working on some of our compound lifts, paired with some accessory movements to strengthen the target areas. We are also working on our olympic lifts this week. On Tuesday we have some cleans, and on Wednesday we have dumbbell snatches on the WOD. On Friday we have a spicy couplet, pairing rowing and body weight bench press. We end the week strong with some barbell tabata. See you all the new space!!

MONDAY – July 10

Strength

Deadlift 8-8-8
then
Weighted Box Step Ups 8-8-8 (per leg)

WOD

3 Rounds
1 Lap Farmers Walk
10 Pull Ups
1 Lap Farmers Walk
10 Toes to Bar
*1 lap is gym length and back

Finisher

2 Rounds
1 Mins Front Plank Hold
45 Second Side Plank Hold (per side)

TUESDAY – July 11

Strength

Squat Clean 1-1-1-1-1
*if new to the movement do 1 power clean + 1 front squat for 5 sets

WOD

Four 3 minute rounds of:
10 Front Squats (185/135lbs)
10 High Box Jumps
remaining time do max burpees
*rest 2 mins between sets

Finisher

2 Rounds
20 Hollow Rocks
20 Dead Bugs

WEDNESDAY – July 12

Strength

Strict Press + Push Press 3-3-3-3-3
*do 3 strict press, and then go directly in to 3 push presses
*rest 2 mins between rounds

WOD

9 Mins AMRAP
10 Dumbbell Snatch (50/30lbs) (per arm)
20 Push Ups
300M Row

Finisher

2×15 Dead Bugs
2x 30 second Hollow Hold

THURSDAY – July 13

Conditioning

3 Rounds
25 Calorie Assault Bike
*rest 2 mins between sets
*keep under 30 seconds per set, every second over do 5 burpees

WOD

3 Rounds (not for time)
8 Goblet Squats (Heavy)
1 Lap Monster Walk
8 Weighted Back Lunges (per leg)
*1 lap is gym length and back

FRIDAY – July 14

WOD

Row 2000M
20 Body Weight Bench Press
Row 1000M
15 Body Weight Bench Press
Row 500M
10 Body Weight Bench Press

Finisher

2 Rounds
20 V-Ups
20 Sit Ups

SATURDAY – July 15

Strength

Sumo Deadlift 5-5-5
then
Single Leg RDL 8-8-8 (per leg)

WOD

12 Mins AMRAP
9 Deadlifts (155/115lbs)
12 Push Ups
15 Box Jumps

SUNDAY – July 16

Strength

Bench Press 5-5-5
*rest 2 mins between rounds
then
Dumbbell Chest Press 10-10-10

WOD

Barbell Tabata
6 rounds on each movement
Push Press
Front Squat
Power Clean
*keep weights light to keep the intensity high