CrossFit Eglinton

Weekly Workouts

Week 34: Aug 20-26

Posted under: WOD

Hello everyone this week we are kicking Monday off with a barbell complex. To choose your weight for each complex, you’ll need to figure out a weight you can feasibly use for the prescribed number of reps of your weakest lift. That will be your weight for the entire complex. Monday strength portion we are revisiting a fan favourite to really burn out our chest and also playing around with some farmer walks. Thursday we are trying to hone in on our toes to bar skills and try and improve our strength whether it be from the hanging or building core strength. Friday we are trying out some split jerk technique which should be fun. Finally the weekend we have a chipper sandwich set up for you and some mini AMRAPS. Hope to see everyone this week.

MON – Aug 20

Strength / Technique

Find your heavy double power clean
* Rest and mobilize after your heavy sets.

WOD

Barbell Complex Workout

20 min AMRAP:

1,2,3,4,5,6,7,8,…..

Deadlift
Hang clean
Front squat
Push press
Overhead Squat

TUE – Aug 21

Strength

4 rounds
Max rep bench press (95/65)
rest 2 min
Max rep push ups
Rest 2 minutes

WOD

E2MOM
Row 200m
1 Lap heavy Farmer Walk

WED – Aug 22

Strength

Front rack barbell back lunges 5-5-5-5
* After each set perform 10 TRX hamstring curls.

WOD

for time:
15 Deadlifts (185,135)
15 Barbell facing burpees
30 cal AB
10 Deadlifts
10 barbell facing burpees
20 cal AB
5 Deadlifts
5 Barbell facing burpees
10 cal AB

THU – Aug 23

Strength

Strict T2B: 10-10-10-10
Max rep weighted hallow hold
Max rep hanging “L” sit

WOD

5RFT
25 Air squats
20 Walking lunges
15 Sit-ups
10 Push-ups
5 Burpees

FRI – Aug 24

Strength

Split jerk: 5-5-5-5
* Rest and mobilize in between heavy sets.

WOD

3 rounds – 2 min on/ 1min off:
Burpee long jump
Plate sit-ups
S.A. DB push press (switch half way)

SAT – Aug 25

WOD

AMRAP 10 minutes
– 12/10 Cal Bike
– 10 Box Jumps
– 8 Chin-ups
2:00 Rest

AMRAP 10 minutes
– 10/8 Cal Bike
– 8 Box Jump Overs
– 6 pull-ups
2:00 Rest

AMRAP 10 minutes
– 8/6 Cal Bike
– 6 Burpee Box Jumps
– 3 strict weighted pull ups

SUN – Aug 26

WOD

Chipper Sandwich Workout

2000m Row
50 Burpees
20 Strict pull-ups
20 Push Ups
1 Mile Assault Bike
20 Push Ups
20 Strict pull-ups
50 Burpees
2000m Row