Tag: crossfit south east

Tuesday WOD Pull ups

by Trent, posted in Daily WOD

Skills/progressions
Kipping pull ups/butterfly
or
strength
5 x 10 strict pull up

Metcon
15min AMRAP
20 sit up
15 shoulder to overhead 45/30
10 pull up

Olympic Lifting
Squat clean
5×10

 

Thursday WOD 20min AMRAP

by Trent, posted in Daily WOD

Metcon
20min AMRAP
50 Double under
10 deadlift 80/60
5 muscle up

Olympic Lifting
DT
5 Rounds for time
12 deadlift
9 hang power clean
6 shoulder to overhead

Tuesday WOD all about strength

by Trent, posted in Daily WOD

Strength
Push press
3-3-3-3-3

Strength
Alt Front rack lunge
3-3-3-3-3

Finisher
Part A Strength
ME back squat @ 50% of body weight 2min

Part B
ME wall climb 2min

Part c
ME sit up 2min

Olympic Lifting
Overhead Squat
3-3-3-3-3

Friday WOD strict press and partner WOD

by Trent, posted in Daily WOD

Strength
Strict press
5-5-5-5-5

Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee

*split reps as needed