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
Tag: crossfit athlete
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
Wednesday WOD
Fight gone bad style
Metcon
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
HSPU
1min rest
*score = total reps
Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Wednesday WOD
Strength (deload)
snatch (T&G)
3×5 40%, 50%, 60%
Metcon
21-15-9
Deadlift 100/70
Pull up
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Saturday WOD
Metcon
Buy in
1.6km run
then….
25min AMRAP
8 pull up
12 sit up
15 wall ball