Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Tag: crossfit athlete
Monday WOD (TESTING WEEK)
Strength
Back squat
1-1-1-1-1
Strength
Bench press
1-1-1-1-1
Metcon
6min AMRAP
40 Double under
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
30 Double under
10 Toe to bar
Finisher
ME Assault bike Cal 30sec
Olympic Lifting
Behind the neck press + ME OHS
5 x ME
Saturday WOD ‘FRAN’
Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Friday WOD
Strength
Squat Snatch
3×5 T&G
For time (12minAMRAP)
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
200m run
*5 lateral bar burpee if complex is broken
Finisher 3min AMRAP ‘Party pump’
6 bicep curl 20/15
6 strict press
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Wednesday WOD
Technique
Kipping or butterfly pull up or 5×5 strict pull up
Metcon
For time
Buy in
800m run
Then
5 rounds
12 chest to bar
15 OHS 42.5/30
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Cluster
3 x 5 T&G
Metcon
5 rounds For Time
5 deadlift 100/70
10 HSPU
15 Toe to bar
Olympic Lifting
snatch
1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds For time
20 Kettlebell swing 32/24
30 wall ball
Olympic Lifting
OHS
1-1-1-1-1
Saturday WOD
Metcon
Cindy
5 pull up
10 push up
15 air squats
Strength
8min to find a
1 RM Power Snatch
Friday – Member of the Month The BASH
Member of the Month
The BASH
30min AMRAP
100m pinch carry 10/5
4 strict pull up
6 push up deficit on plate
8 hang power clean 50/35
Thursday 27th WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Buy in 100 Double under
then
3 Rounds For time
25 front squat 42.5/30
40 sit up
Olympic lifting
Overhead squat
4 sec decent + 3 sec pause
5-5-5-5-5
