Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
8 Power snatch 40/30
12 Pull up
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Power snatch t&g
5-5-5-5-5
Tag: crossfit WOD
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar
Olympic Lifting
Power clean t&g
5-5-5-5-5
East Monday WOD 8am start
Metcon
5 Rounds For Time
400m run
20 sit up
20 wall ball
20 Kettbell swing 32/24
Tuesday WOD
Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD 1RM strict press
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1
Saturday WOD
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
Wednesday WOD skills kipping and butterfly pull ups
15min Skills Butterfly and kipping pull ups
or 5 x 5 strict pull up
Metcon
25min AMRAP
400m run
15 pull up
30 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Wednesday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up
Finisher
3min Plank
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
Tuesday WOD
Strength
Strict press
3×3 70%, 80%, 90%+rep
Metcon
EMOTM 14min
5 pull up + 10 push up
ME Double Under
Olympic Lifting
3 position clean 1-1-1-1-1
Tuesday WOD 1RM strict press
Strength
strict press
1-1-1-1-1
Super set
ME strict pull up
Metcon
Ladder (add 1 rep to each movement each min)
0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….
Olympic Lifting
Clean and jerk
1-1-1-1-1
