Tag: crossfit cost

Tuesday WOD

by Trent, posted in Daily WOD

Strength
Overhead Squat
3×5 40%, 50%, 60%

Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball

Finisher
100 Sit ups for time

Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1

Monday WOD

by Trent, posted in Daily WOD

AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..

Olympic Lifting
Snatch balance
5-5-5-5-5

Saturday Partner WOD

by Trent, 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

Tuesday WOD

by Trent, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up

EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up

Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….

Finisher
Hollow rock
5 rounds
20sec/work/rest

Olympic Lifting
Squat clean
5-5-5-5-5

Saturday WOD

by Trent, posted in Daily WOD

For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6

Thursday WOD

by Trent, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)

 

Olympic lifting
Grace
30 clean and jerk for time