Tag: crossfit gym

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

Tuesday WOD

by Adm1n_Acc3ss, 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

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball

Olympic Lifting
Jerk
1-1-1-1-1