Metcon
For time
1.6 km run
100m walking lunge
400m OH plate carry
75 wall ball
75 sit ups
75 DU
Tag: try crossfit
Friday WOD
Strength
Barbell bent over row
3 x 5
Super set
Strict pull up
3 x 5
For time
3 Rounds
20 DB hang clean and jerk 22.5/15
20 Toe to bar
20 box jumps
Thursday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..
Finisher
3min
Hollow hold
Olympic Lifting
high hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
For time
400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
5/3/1 75% 85% 95%
Metcon
AMRAP 8min
30 Double under
5 squat clean T&G 60/40
*10 lateral bar burpee if break clean
Finisher
For Time
Row 500m
Olympic Lifting
high hang snatch
1-1-1-1-1
Monday WOD
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
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
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
