Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Tag: crossfit training
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Saturday WOD ‘FRAN’
Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Monday WOD (bring your long socks)
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
Saturday WOD
For Time
35min AMRAP
1.2km Block run
50 double unders
30 Sit ups
20 wall ball
Friday WOD
Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
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
WOD Tuesday 4th
Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position clean
1-1-1-1-1