Technique
Handstand walk
Metcon 30min AMRAP
400m run
5m Handstand walk
7 Ring muscle up
14 box jump 20/20
Olympic Lifting
Snatch balance
5-5-5-5-5
Tag: crossfit WOD
Monday WOD
AMRAP 26min
1 deadlift 100/70
1 HSPU
200m run
2 deadlift 100/70
2 HSPU
200m run
3 deadlift 100/70
3 HSPU
200m run
4 deadlift 100/70
4 HSPU
200m run
continue….
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Friday WOD
Strength
Squat Snatch
3×5 T&G
For time (12minAMRAP)
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
200m run
*5 lateral bar burpee if complex is broken
Finisher 3min AMRAP ‘Party pump’
6 bicep curl 20/15
6 strict press
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Wednesday WOD
Technique
Kipping or butterfly pull up or 5×5 strict pull up
Metcon
For time
Buy in
800m run
Then
5 rounds
12 chest to bar
15 OHS 42.5/30
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Cluster
3 x 5 T&G
Metcon
5 rounds For Time
5 deadlift 100/70
10 HSPU
15 Toe to bar
Olympic Lifting
snatch
1-1-1-1-1
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
AMRAP 15min
400m run
20m walking lunge
5m HS Walk
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Strict Press
3×3 70%, 80%, 90%+
EMOTM 10min
8 Thruster 42.5/30
ME sit up
Olympic Lifting
3 position clean 1-1-1-1-1
Thursday 27th WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
For Time
Buy in 100 Double under
then
3 Rounds For time
25 front squat 42.5/30
40 sit up
Olympic lifting
Overhead squat
4 sec decent + 3 sec pause
5-5-5-5-5
Wednesday WOD
Fight gone bad style
Metcon
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
HSPU
1min rest
*score = total reps
Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Super set
Strict pull up
5×5
Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee
Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1
Monday WOD (bring your long socks)
Strength
Bench Press
3×5 65%, 75%, 85%+rep
Metcon (16minAMRAP)
40 kettlebell goblet squat 24/16
30 push up
20 toe to bar
3 rope climb 14ft
Olympic Lifting
1 Strict press + 2 push press + 3 push jerk
1-1-1-1-1
