Row Technique and warm up 10-15min
Metcon for time
Row 500m
40 Toes to bar
40 Kettlebell swings 32/24
40 Double under
40 Box jumps 24/20
Tag: crossfit WOD
Thursday WOD running, pull ups, wall ball
Metcon
AMRAP 36min
400m run
5 pull up
5 wall ball
400m run
10 pull up
10 wall ball
400m run
15 pull up
15 wall ball
continue adding 5 reps
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Wednesday WOD Back squats and more….
Strength
Back Squat
1-1-1-1-1
5 Rounds For Time
18min cap
12 OHS 45/30
9 lateral bar burpee
6 wall climb
Olympic Lifting
Snatch
1-1-1-1-1
Tuesday WOD deadlift and more…
Strength
Deadlift
1-1-1-1-1
Metcon
50-40-30-20-10
KB swing 20/16
double under
Finisher
Max effort 2min
Hanging L hold
Olympic Lifting
Squat Clean
1-1-1-1-1
Saturday Partner WOD
Partner WOD
50-40-30-20-10
deadlift 60/40
back squat 60/40
pull up
push up
Finisher partner
100 wall ball for time
Friday WOD Double under skills session
Skills practise
DOUBLE UNDER/TRIPLE UNDER 10min
Metcon
5 Rounds FT
30 DU
10 Front squat 50/35
12 Lateral bar burpee
Thursday WOD
Strength
Front rack lunge alt
6-6-6-6-6
Metcon
5 Rounds FT
10 power snatch 35/25
3 Bar muscle up
Finisher
3min ME
Wall climb
Olympic Lifting
Squat clean
3-3-3-3-3
Wednesday chipper
Strength
AMRAP 35min
200m OH plate carry
12 toes to bar
12 box jumps
12 HSPU
Olympic Lifting
3 position snatch
1-1-1-1-1
Tuesday WOD deadlifts and power cleans
Strength
deadlift + power clean + deadlift
1-1-1-1-1
Metcon
21-15-9
deadlift 100/80
pull up
Olympic Lifting
Push jerk
3-3-3-3-3
MONDAY WOD 5/9 front squats and more
Strength
Front Squat
3-3-3-3-3
Metcon
10min
EMOTM
5 Burpee then ME thruster for reminder of minute 42.5/30
Finisher
ME plank 3min
Olympic Lifting
3 position clean
1-1-1-1-1
Saturday WOD
5 Rounds For Time
Sandbag run 250m
20 wall ball 10/6
15 Sit up
10 box overs
Friday WOD
Skills/transitions/efficiency
Ring muscle up/Rope climb 12-15min
Metcon
10 Rounds For Time (20mincap)
3 Muscle up
12 air squats
20 DU
1 Rope climb 12ft
