Going to try and post the entire week ahead of time, please let us know by emailing crossfitovertorque@gmail.com if you like the format.
Weekly Training
Labor Day - Enjoy the lack thereof.
Tuesday -
Sprints - 5 x 100 meter sprints, rest about 2 minutes between each.
WOD - Scale as necessary. (For the beginner just do the last part, reduce the weight.)
For time, continuous running clock.
3-6-9
Overhead Squats 135lbs/95lbs
Burpees
9-12-15
Front Squats 135lbs/95lbs
Burpees
9-15-21
Back Squats 135lbs/95lbs
Burpees
Wednesday
Sports Day! Do a sport or go for a run.
Thursday
Strength
Clean And Jerk - 5 Sets of 3
WOD
3 Rounds
2 minutes of Box step ups (95lbs/65lbs), 2 minutes rest.
* Use 20" box, scale weight as necessary.
* Load weight with bar bell in the back squat position.
Friday
Strength
Every Minute on the Minute - 16 minutes
Even - Weighted Pull Up x 5
Odd - Hand Stand Push Up x5
WOD
For Time:
Row 1500 Meters
Bench Press Body Weight x 30
Row 1000 Meters
Bench Press Body Weight x 20
Row 500 Meters
Bench Press Body Weight x 10
* Scale weight as necessary, use a spotter.
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