Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Tag: crossfit competition
Thursday WOD/Skills technique
Skills/Technique
Kipping/butter fly pull up
Metcon
Cindy
5 pull up
10 push up
15 air squats
5:30pm OPEN GYM, STRETCH, CORE WOD
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
Run 800m TT
Olympic Lifting
Snatch + Hang snatch + 3 OHS
1-1-1-1-1
Tuesday WOD
Metcon
25min AMRAP
16 Alt dumbell snatch 22.5/15
40 Double under
3 Rope climb 14ft
Finisher
2min ME V-up
Olympic Lifting
Clean + Hang Clean + 3 front squat
1-1-1-1-1
Monday WOD
Hope you all have recovered from the CFC In House Partner Comp. You all did amazing and was great to watch you all compete and support each other.
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
20 Kettlebell swing 32/24
15 Thruster 45/30
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Friday WOD
Strength
Strict press
1-1-1-1-1
Front Squat
1-1-1-1-1
Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40
Gym closed from 10:30am for In House Comp set up
Tuesday WOD
Strength
Squat Snatch
3×3 with 3 sec pause
Metcon
3 Rounds For Time
15 SDHP 35/25
20 pull up
25 sit up
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Strict Press
3×3 70%, 80%, 90%+
AMRAP 10min
5 Power snatch 35/25
10 Overhead Squat
15 Double under
Finisher
2min ME Knee to elbow
Olympic Lifting
3 position Snatch
1-1-1-1-1
Friday WOD
Strength
Bench Press
5/3/1 75%, 85%, 95%+rep
Metcon
For Time
200 Double under
20m Handstand Walk
100 Air squats
80 sit ups
60 Push ups
Tuesday WOD Fran!!!
TECHNIQUE Kipping/Butterfly technique
Metcon (2 waves)
Fran
21, 15, 9
Thruster 42.5/30
Pull up
Finisher
3min ME plank
Olympic Lifting
Clean with 3 sec pause
1-1-1-1-1
Monday WOD
Metcon
5 Rounds For time
400m run
30 Kettlebell swing
30 Wall ball 10/6
Finisher
ME Toe to bar
Olympic Lifting
Snatch grip deadlift with 3 sec pause at knee
1-1-1-1-1
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
