Strength
Push press
3-3-3-3-3
Strength
Alt Front rack lunge
3-3-3-3-3
Finisher
Part A Strength
ME back squat @ 50% of body weight 2min
Part B
ME wall climb 2min
Part c
ME sit up 2min
Olympic Lifting
Overhead Squat
3-3-3-3-3
Tag: try crossfit
Monday WOD Deadlifts and more
Strength
Deadlift
3-3-3-3-3
Metcon
AMRAP 8min
3 hang power clean
3 later bar burpee
6 hang power clean
6 Later bar burpee
9 hang power clean
9 Later bar burpee
continue….
Finisher
Tabata
Hollow rocks
6 rounds 20sec work 20 sec rest
Olympic Lifting
Snatch T&G
3-3-3-3-3
Friday WOD strict press and partner WOD
Strength
Strict press
5-5-5-5-5
Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee
*split reps as needed
Thursday WOD
Metcon
AMRAP 30min
30 Sit up
10 strict pull up
5 deadlift 100/80
30 double unders
Olympic Lifting
Overhead squat
6-6-6-6-6
Wednesday WOD back squats and more…
Strength
Back Squat
5-5-5-5-5
Metcon
For Time
Row 30 calories
25 OHS 20/15
20 HSPU
15 burpee box over
Olympic Lifting
3 position snatch
2-2-2-2-2
Tuesday WOD strict pull ups and more
Strength
Strict pull up
5×5
super set
5×10
Metcon
15min AMRAP
400m run
5 wall climb
15 Kettlebell swing 32/24
Olympic Lifting
3 position clean
2-2-2-2-2
Monday WOD Floor press and more
Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up
Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15 Knee to elbow
Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1
Saturday WOD Member of the month THE NEV
Member of the month
‘The Nev’
7 Rounds For Time
20 Kettlebell swing 24/16
20 Wall ball 10/6
3 rope climb 12ft
Friday WOD
Strength
Back Squat
7-7-7-7-7
Metcon
5 Rounds For time
200m run
15 pull up
Tuesday WOD Overhead squats and more
Strength
OHS
7-7-7-7-7
Metcon
5 Rounds For time
3 bar muscle up
6 Hang power snatch 40/30
12 air squats
Olympic Lifting
Snatch balance
5 x 7 (technique)
Monday WOD Deadlifts and more
Strength
Deadlift
7-7-7-7-7
Metcon
8min EMOTM
5 burpees then
Max effort KB swings 32/24
*score total KB swings
Finisher 3min
Max effort plank
Olympic Lifting
Snatch T&G
7-7-7-7-7
Saturday Partner WOD
Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run
*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty
