Tag: crossfit WOD

Wednesday WOD Toes to bar skills

by Adm1n_Acc3ss, posted in Daily WOD

Skills/progressions
toes to bar 10-15min

Metcon
3 Rounds For time
20 hang power clean 42.5/30
15 pull up
10 toes to bar

Olympic Lifting
Clean and jerk
1-1-1-1-1

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×3

Metcon
5 Rounds For Time
30 Double under
12 chest to bar pull up
6m Handstand walk

Olympic Lifting
Power snatch T&G
3-3-3-3-3

Wednesday WOD engine building

by Adm1n_Acc3ss, posted in Daily WOD

AMRAP 1min/station
3 Rounds 1 min rest after each round

Toes to bar
Row calories
Kettlebell swing
Box jump 24/20
Wall ball 10/6
1min rest

Score total reps

Olympic Lifting
Clean and jerk T&G
3-3-3-3-3

Tuesday WOD all about strength

by Adm1n_Acc3ss, 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

Monday WOD Deadlifts and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3-3-3-3-3

Metcon
AMRAP 8min
3 hang power clean
3 later bar burpee
6 hang power clean
6 Later bar burpee
9 hang power clean
9 Later bar burpee
continue….

Finisher
Tabata
Hollow rocks
6 rounds 20sec work 20 sec rest

Olympic Lifting
Snatch T&G
3-3-3-3-3

Friday WOD strict press and partner WOD

by Adm1n_Acc3ss, 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

 

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
AMRAP 30min
30 Sit up
10 strict pull up
5 deadlift 100/80
30 double unders

Olympic Lifting
Overhead squat
6-6-6-6-6

Tuesday WOD strict pull ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×5
super set
5×10

Metcon
15min AMRAP
400m run
5 wall climb
15 Kettlebell swing 32/24

Olympic Lifting
3 position clean
2-2-2-2-2