Tag: crossfit competition

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Accessory/Strength
Kettlebell Roman Deadlift
3 x 5

Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24

Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank

 

Olympic Lifting
Hang clean
1-1-1-1-1-1

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Reminder we have a basic technique class tonight at 7:15pm run by coach Will

 

Strength
Strict press
5/3/1 75% 85% 95%

Deadlift
5/3/1 75% 85% 95%

Metcon

10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate

 

Olympic Lifting
Hang snatch
1-1-1-1-1

Saturday Partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Partner WOD

15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps

Rest 5min

Then

10min to find a
1RM squat clean

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1