Tag: crossfit open

Monday WOD

by Trent, posted in Daily WOD

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

Strict pull up
3 x 3

AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1

Thursday WOD – bring your long sock and ‘A’ game!

by Trent, posted in Daily WOD

Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm

 

Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5

Wednesday WOD

by Trent, posted in Daily WOD

Technique/strength WOD
Split jerk

Split jerk
5-5-5-5-5

Metcon
3 Rounds For time
12 Hang to overhead 45/30
12 front rack lunge
12 lateral bar burpee

 

Olympic Lifting

3 position power snatch + 2 OHS
1-1-1-1-1

Saturday WOD ‘last day of testing week’

by Trent, posted in Daily WOD

What a way to finish testing week with FRAN!!!!!

For those of you who have done this bench mark many times, don’t let it get in your head. Its a sprint approach it like a sprint, have your game plan which we will discuss during the brief and just go for it!

Run 1.6km TT

Fran
21,15,9
Thruster 42.5/30
Pull up

 

REMINDER ALL NEXT WEEK IS BRING A BUDDY WEEK

All they need to do is complete the waiver form and come along and train for a week for free 🙂

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