Strength
Barbell bent over row
3 x 5
Super set
Strict pull up
3 x 5
For time
3 Rounds
20 DB hang clean and jerk 22.5/15
20 Toe to bar
20 box jumps
Tag: crossfit open
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
30 Double under
10 Toe to bar
Finisher
ME Assault bike Cal 30sec
Olympic Lifting
Behind the neck press + ME OHS
5 x ME
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds For time
20 Kettlebell swing 32/24
30 wall ball
Olympic Lifting
OHS
1-1-1-1-1
Thursday 27th WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Buy in 100 Double under
then
3 Rounds For time
25 front squat 42.5/30
40 sit up
Olympic lifting
Overhead squat
4 sec decent + 3 sec pause
5-5-5-5-5
Thursday WOD
Technique
Toe to bar
Metcon
5 Rounds For time
400m run
20 thruster 42.5/30
10 Toe to bar
Olympic Lifting
Cluster
5-5-5-5-5
Wednesday WOD
Strength (deload)
snatch (T&G)
3×5 40%, 50%, 60%
Metcon
21-15-9
Deadlift 100/70
Pull up
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Tuesday WOD
Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%
Metcon
4 Rounds For time
10 push press 45/30
50 Air squats
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Monday WOD
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Thursday 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
Wednesday WOD
Metcon
2 Rounds for Time
400m run
30 Double under
10 pull ups
10 wall ball
Then into
200m run
60 Double under
20 pull ups
20 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday 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
