Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
Tag: crossfit athlete
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30
Finisher 2min
Max effort Toe to bar
Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1
Wednesday WOD
Strength
Strict press
3×5 40%, 50%, 60%
Metcon
Buy in 400m run
Then
5 Rounds
15 pull up
20m Single arm OH kettlebell lunge 24/16
Olympic Lifting
Sots press
5-5-5-5-5
Tuesday WOD
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
Monday WOD
AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday WOD
Metcon
For time
1.6 km run
20 wall ball
10 Toe to bar
5 deadlift 100/70
800m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
200m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
Friday WOD
Accessory work
Rotator cuff
External shoulder rotations
Strength
Strict press
5/3/1 75% 85% 95%
For time
3 Rounds
14 Lateral bar burpee
12 Ground to overhead 45/30
10 Thrusters
Finisher
Row Max distance 1min
Saturday WOD
Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Monday WOD
Strength
Front Squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For time
30 Kettlebell swing 24/16
20 KB goblet squat
15 Toe to bar
Olympic Lifting
Overhead squat
3-3-3-3-3