Tag: crossfit competition

Thursday WOD Back squats, rope climbs and more

by Adm1n_Acc3ss, posted in Daily WOD

BRING YOUR LONG SOCKS

Strength
Back Squat
1-1-1-1-1

Metcon 18min AMRAP
200m OH plate carry
1 rope climb 16ft top

10 front squat 50/35
200m OH plate carry
2 rope climb

10 front squat 50/35
200m OH plate carry
3 rope climb

10 front squat 50/35
200m OH plate carry
4 rope climb

10 front squat 50/35
continu……….

Olympic Lifting
OHS
1-1-1-1-1

Tuesday WOD Deadlift and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon 12min cap
3 Rounds For Time
12 Power Snatch 42.5/30
9 Toes to bar
3 Muscle up

Olympic Lifting
Split jerk
1-1-1-1-1

Monday WOD strict press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict Press
1-1-1-1-1

Metcon 14min cap
4 RFT
10 HSPU
20 KB Swing 32/24
30 Double under

Olympic Lifting
Clean and jerk
1-1-1-1-1

Saturday Partner WOD ‘dont drop the bar’

by Adm1n_Acc3ss, posted in Daily WOD

Metcon  
Partner WOD

100 deadlift 60/40
90 hang power clean
80 shoulder to over head
70 front squat

*bar must be passed to each partner. Each time the bar touches the ground perform 10 burpees each. Reps can be split as you like.

Thursday pulling strength

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bent over row
3-3-3-3-3
super set
Strict pull up
3-3-3-3-3

Metcon
3 rounds for time
20 hang power clean 40/30
15 back squat
10 front rack lunge

Olympic Lifting
Snatch grip deadlift+ snatch pull + snatch

Tuesday WOD 12/4

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon 12min AMRAP
as far as possible
5 Thruster 35/25
2 rope climb
10 Thruster
4 rope climb
20 Thruster
6 rope climb
30 Thruster
8 rope climb
40 Thruster
10 rope climb
continue…..

Olympic Lifting
OHS
3-3-3-3-3