Tag: crossfit south east

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
5/3/1 75% 85% 95%

Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..

Finisher
3min
Hollow hold

Olympic Lifting
high hang clean
1-1-1-1-1-1

Monday WOD (bring your long socks)

by Adm1n_Acc3ss, posted in Daily WOD

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

 

Metcon (16minAMRAP)
40 kettlebell goblet squat 24/16
30 push up
20 toe to bar
3 rope climb 14ft

 

Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily 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

MEMBER OF THE MONTH ‘GEORGIA’

by Adm1n_Acc3ss, posted in Daily WOD

‘The Georgia’

Team WOD (6 teams)

For time

Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)

Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready