Strength
Back Squat
5-5-5-5-5
Metcon
21, 15, 9
Thruster 50/35
Bar facing burpee
Olympic Lifting
power snatch
5-5-5-5-5 T&G
Tag: Crossfit beginner
Saturday
For Time
5 Rounds For Time
20 wall ball
20 kettlebell swing
20 burpee
20 box jump
Friday WOD
Metcon for time
5 Rounds For time
400m run
5 muscle up
10 Overhead squat 50/35
Thursday WOD
Strength
Strict pull
5×7
Metcon
5 rounds For time
10 deadlift 80/60
10 pull ups
Olympic Lifting
3 power clean + 3 squat snatch
Wednesday WOD
Metcon
5 Rounds For Time
20 power snatch 35/25
20 thruster 35/25
20 toes to bar
3 rope climb
Olympic Lifting
3 snatch grip behind the neck press + 3 snatch balance
Tuesday WOD Front Squat and more….
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
Monday WOD
Strength
3 strict pess + 4 Push press
1-1-1-1-1
Metcon
12 min AMRAP
5 muscle up
10 HSPU
15 Kettebell swing 32/24
Olympic Lifting
OHS
7-7-7-7-7
Saturday partner WOD
Partner WOD
400m Wall ball carry
100 wall ball
90 sit ups
80 pull ups
70 Double unders
60 deadlifts 60/40
50 lateral bar burpee
40 front squats 60/40
30 HSPU
20 calorie row
1 partner working at a time split reps as needed.
Friday WOD Thruster, lunge and more
Metcon
Thruster (from rack)
3 x 10
Front rack lunge
3 x 12
Metcon for time
20 calorie Row
20 box overs
20 Kettlebell swing 32/24
Tuesday WOD chipper
Metcon 30min AMRAP
Run 400m
6m HS Walk
20 KB swings 32/24
3 Rope climb 12ft
Olympic Lifting
2 hang clean+2 power clean + 2 clean
Monday WOD 4/7 Back squat
Strength
Back Squat
10-8-6-4-6-8-10
Metcon
5 Rounds For time
50 Double under
15 toes to bar
Olympic Lifting
2 hang snatch+2 power snatch + 2 snatch
Thursday 4th WOD Cindy
Strength
Max effort pull ups
rest as needed
Max effort push ups
Metcon
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups 15 Air Squats
Olympic Lifting
Clean
1-1-1-1-1
