Strength
Power clean T&G
3×5 40%, 50%, 60%
Metcon
5 rounds
5 bar muscle up
10 Deadlift 120/80
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Tag: crossfit WOD
Wednesday WOD
Technique WOD
Rope climb technique
Metcon 25min AMRAP
800m run
10 box jump
3 rope climb 14ft
Olympic Lifting
Overhead squat
3-3-3-3-3
Tuesday WOD
Strength
Squat Snatch + 3 OHS
3 x 1
Metcon
5 Rounds For Time
8 Front Squat
12 Lateral bar burpee
Finisher
2min ME Knee to elbow
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD
Strength
Strict Press
3×3 70%, 80%, 90%+
AMRAP 18min
12 shoulder to overhead
30 Double under
200m farmers carry(kettlebell/dumbell)
Olympic Lifting
3 position Snatch
1-1-1-1-1
Wednesday WOD
Strength
Bulgarian single leg squat
3 x 5
(Use box/bench + KBs/DBs)
Metcon
10-8-6-4
Front Squat 70/50
HSPU deficit
(20/10 plate)
Olympic Lifting
1-1-1-1-1
1 x Push jerk
2 x Split jerk
Monday WOD
I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings
Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch
Thursday WOD/Skills technique
Skills/Technique
Kipping/butter fly pull up
Metcon
Cindy
5 pull up
10 push up
15 air squats
5:30pm OPEN GYM, STRETCH, CORE WOD
Wednesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
Run 800m TT
Olympic Lifting
Snatch + Hang snatch + 3 OHS
1-1-1-1-1
Friday WOD
Strength
Strict press
1-1-1-1-1
Front Squat
1-1-1-1-1
Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40
Gym closed from 10:30am for In House Comp set up
Tuesday WOD
Strength
Squat Snatch
3×3 with 3 sec pause
Metcon
3 Rounds For Time
15 SDHP 35/25
20 pull up
25 sit up
Olympic Lifting
3 position clean 1-1-1-1-1
Tuesday WOD Fran!!!
TECHNIQUE Kipping/Butterfly technique
Metcon (2 waves)
Fran
21, 15, 9
Thruster 42.5/30
Pull up
Finisher
3min ME plank
Olympic Lifting
Clean with 3 sec pause
1-1-1-1-1
Monday WOD
Metcon
5 Rounds For time
400m run
30 Kettlebell swing
30 Wall ball 10/6
Finisher
ME Toe to bar
Olympic Lifting
Snatch grip deadlift with 3 sec pause at knee
1-1-1-1-1
