CrossFit Eglinton

Weekly Workouts

WEEK 36 Sept 11- Sept 17

Posted under: WOD

This week we have some longer grinding workouts. We start the week of with a 20 mins EMOM with box jumps and thrusters. Were also re introducing the jump squat on Wednesday when we test our muscular endurance and, aerobic capacity. Friday’s workout is all about grip when we do toes to bars and pull ups with a farmer walk penalty for broken sets. On Saturday we have a partner workout when we do the bencmark WODs in “Grace” and “Fran.” The following day on Sunday were introducing a new movement in the split jerk.

MONDAY – Sept 11

Strength

Push Press 8-8-8
Barbell Row 8-8-8

WOD

EMOM x 20 Mins
Odd Mins: 10 Box Jumps
Even Mins: 10 Thrusters (95/65lbs)

TUESDAY – Sept 12

Strength

Deadlift 5-5-5
then
Weighted Step Ups 8-8-8 (per leg)

WOD

12 Mins AMRAP
10 Pull Ups
10 Power Clean (95/65lbs)
10 Burpees over the bar

WEDNESDAY – Sept 13

Strength

Snatch Grip Press 5-5-5
Overhead Squat 5-5-5
*do 5 snatch grip presses then immediately go in to 5 overhead squats

WOD

4 Rounds
400M Run
20 Jump Squats
10 Calorie Row

THURSDAY – Sept 14

Conditioning

2 Rounds
40/30 Calorie Assault Bike
25 Ball Slams
*rest 3 mins

WOD

For time
20 Man Makers (45/25lbs)
*1 Man Maker=
1 Push Up
1 DB Row (R Arm)
1 Push Up
1 DB Row (L Arm)
1 Push Up
1 Stand Up to Overhead Press

FRIDAY – Sept 15

Conditioning

1 Mile Run

WOD

For time
50 Toes to Bar
*every broken set do 1 lap farmers walk

50 Pull Ups
*every broken set do 1 lap farmers walk

SATURDAY – Sept 16

Partner WOD

For time
Double “Grace”
60 Clean and Jerk (135/95lbs)
*time cap 15 mins

rest 5 mins

For time
Double “Fran”
42-30-18
Thrusters (95/65lbs)
Pull Ups

SUNDAY – Sept 17

Strength/Technique

Split Jerk 5-5-5
or
15 mins to work on technique

WOD

Open 17.1
For time
10 DB Snatches (50/35lbs)
15 Burpee Box Jump
20 DB Snatches
15 Burpee Box Jump
30 DB Snatches
15 Burpee Box Jump
40 DB Snatches
15 Burpee Box Jump
50 DB Snatches
15 Burpee Box Jump
*time cap 20 mins