Tag: crossfit WOD

Monday WOD Floor press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up

Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15  Knee to elbow

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

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
1 Strict press + 2 push press + 4 push jerk
1-1-1-1-1

Metcon  
3 Rnd For Time
30 Double under
20 hang power clean 45/30
10 HSPU

Finisher
1 attempt of Max effort unbroken Double under

Olympic Lifting
Snatch grip deadlift + snatch pull + high pull + snatch + OHS

Tuesday WOD Overhead squats and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
OHS
7-7-7-7-7

Metcon
5 Rounds For time
3 bar muscle up
6 Hang power snatch 40/30
12 air squats

Olympic Lifting
Snatch balance
5 x 7 (technique)

Monday WOD Deadlifts and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
7-7-7-7-7

Metcon
8min EMOTM
5 burpees then
Max effort KB swings 32/24
*score total KB swings

Finisher 3min
Max effort plank

Olympic Lifting
Snatch T&G
7-7-7-7-7

Saturday Partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run

*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty

Wednesday WOD Turkish get ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique/warm up
Turkish get ups and KB ground to overhead (clean and jerk/power snatch)

Strength
Turkish get up
4 x 5 per side

Metcon
5 Rounds For time:
20 Alt KB ground to over head 20/12
1 legless rope climb

Olympic Lifting
Floor press
10-8-6-8-10

Tuesday WOD 18th

by Adm1n_Acc3ss, posted in Daily WOD

technique/warm up
Wall ball clean

Chipper 20min cap
5 rounds for time
15 pull ups
15 sit ups
200m plate pinch carry 10/5
15 wall ball clean

Olympic Lifting
Complex
power clean – hang power clean – squat clean – hang squat clean – 3 front squats