Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
30-25-20-15-10
Wall ball
Burpee
Olympic Lifting
1-1-1-1-1
Snatch balance + 3 OHS
Tag: crossfit competition
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds FT
30 Double under
20 Burpee onto plate
Monday WOD
NEW STRENGTH CYCLE–
Strength
Back squat
3×5 65%, 75%, 85%+rep
1 Strict press + 2 push press + 3 push jerk
1-1-1
Metcon
10min AMRAP
20m Double KB or DB rack lunge 20/12
12 HSPU
Olympic Lifting
Squat Snatch
5-5-5-5-5 (re set each rep)
Thursday WOD
Strength
Strict pull up
3×5
Metcon FT
30 cal assault bike
30 cal row
40 alt DB snatch 22.5/15
40 box jump 24/20
400m run
Monday WOD
Strength
Power snatch T&G
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
50 double under
30 wall ball 10/6
15 Toe to bar
Finisher
2min Hollow Hold
Olympic Lifting
DB Single arm sots press
5-5-5-5-5
Wednesday WOD
Technique WOD
Rope climb technique
Metcon 25min AMRAP
800m run
10 box jump
3 rope climb 14ft
Olympic Lifting
Overhead squat
3-3-3-3-3
Monday WOD
Strength
Strict Press
3×3 70%, 80%, 90%+
AMRAP 18min
12 shoulder to overhead
30 Double under
200m farmers carry(kettlebell/dumbell)
Olympic Lifting
3 position Snatch
1-1-1-1-1
Wednesday WOD (8am only)
Hope you all have an nice Christmas with your family and friends!
Strength
Back Squat
10-10-10
Metcon
30-25-20-15-10
Air squat
push up
Kettbell swing 24/16
Thursday WOD
38min AMRAP
400m Run
30 sit up
20 pull up
10 box jump 24/20
5:30pm – ROM WOD/OPEN GYM/CORE WOD
Wednesday WOD
Strength
Bulgarian single leg squat
3 x 5
(Use box/bench + KBs/DBs)
Metcon
10-8-6-4
Front Squat 70/50
HSPU deficit
(20/10 plate)
Olympic Lifting
1-1-1-1-1
1 x Push jerk
2 x Split jerk
Monday WOD
I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings
Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
