Tag: crossfit WOD

Monday WOD 17th

by Adm1n_Acc3ss, posted in Daily WOD

Strength
2 strict press + 3 push press + 5 push jerk
1-1-1-1-1

Metcon
5 rounds for time
3 hang power snatch 35/25
6 OHS 35/25
9 Back squat 40/30
12 push up
*HPS, OHS, back Squat to be performed un-broken 200m run if broken

Olympic Lifting
Complex
power snatch-hang power snatch – squat snatch – hang squat snatch – 3 OHS

Friday WOD Hang onto the bar

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
5 Rounds For Time:
3 wall climb
6 Shoulder to over head 50/35
9 Front squat 50/35
12 pull up
* each time shoulder to overhead and front squat broken perform 5 lateral bar burpees

Finisher 6 rounds
20 sec work 10 sec rest
hollow hold

Wednesday WOD 1rm Back Squat and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
15 burpee
15 Wall ball

Finisher
2min ME
Knee to elbow

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

Tuesday WOD Deadlift super set with ME row calories

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories

*Total calories

Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)

Olympic Lifting
Snatch
1-1-1-1-1

Friday WOD Bring your gymnastics game

by Adm1n_Acc3ss, posted in Daily WOD

Metcon 18min AMRAP
3 Bar muscle up
6 alt pistol squats
9 HSPU
12 Kettlebell swing 32/24
5m HS walk (5 wall climb)

Finisher 5min
Calorie row ME

Wednesday WOD Rope climbs and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique workshop
Rope climb

BRING YOU LONG SOCKS

Strength
Strict press
3×3 (85% of 1rm)

Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft

Olympic Lifting
split jerk
3-3-3-3-3

Tuesday WOD back squats and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon
21-15-9
squat clean 45/30
chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1