Strength
Bench press
5/3/1 75% 85% 95%
Metcon
15min AMRAP
10 push ups
20 Sit ups
30 Air Squats
Olympic Lifting
OHS
1-1-1-1-1
Tag: CrossFit
Thursday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
15 OHS 42.5/30
5 Bar muscle up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power snatch 40/30
2 lateral bar burpee
4 hang power snatch 40/30
4 lateral bar burpee
6 hang power snatch 40/30
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
Power Snatch
3-3-3-3-3
Saturday WOD
THE PARTY PUMP TOTAL
10 RM Back Squat
10 RM Bench Press
10 RM power clean
3 attempts at each lift
Score is total weight of all 3 lifts
Friday WOD
Metcon
DIRTY 30
Get as far as possible in 30min
Run 1.6km
30 chest to bar pull up
30 HSPU
30 Knee to elbow
30 wall ball
30 Alt dumbell snatch 22.5/15
30 box jump
200m double KB front rack carry 24/16
ME rope climb (remaining time)
Thursday WOD
Strength/accessory
Bulgarian split squat 3 x5
Single leg Romain deadlift
3×5
Metcon
For time
Row cal 3025
Assault bike 30/25
30 Burpees
Olympic lifting
3 position clean + 2 front squats
1-1-1-1-1
Wednesday WOD
Strength
Squat Snatch
3 x 5 T@G
Metcon
3 Rounds For Time
400m run
30 Russian KB swings 32/24
Finisher
Hollow rocks (6 Rounds)
20sec work 20sec rest
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Friday WOD
Metcon
For Time
Assault bike cal 40/30
200m KB farmers carry 24/16
20 Thruster 42.5/30
20 power snatch 42.5/30
30 box jump 20/20
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
20 Double under
10 hang power clean 45/30
Finisher 2min
Max effort Toe to bar
Olympic Lifting
Clean shrug + Clean high pull + clean
1-1-1-1-1
Wednesday WOD
Strength
Strict press
3×5 40%, 50%, 60%
Metcon
Buy in 400m run
Then
5 Rounds
15 pull up
20m Single arm OH kettlebell lunge 24/16
Olympic Lifting
Sots press
5-5-5-5-5
Tuesday WOD
Strength
Overhead Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
9 Power snatch 42.5/30
20 Wall ball
Finisher
100 Sit ups for time
Olympic Lifting
Snatch grip deadlift + Snatch pull + high pull + Snatch
1-1-1-1-1
Monday WOD
AMRAP 35min
1 Ring muscle up
1 HSPU
1 Rope climb
400m run
2 Ring muscle up
2 HSPU
2 Rope climb
400m run
3 Ring muscle up
3 HSPU
3 Rope climb
400m run
Continue..
Olympic Lifting
Snatch balance
5-5-5-5-5
