Strength
Front squat
3-3-3-3-3
Metcon
50, 40, 30, 20, 10
Wall ball
Double under
Olympic Lifting
3 position clean
1-1-1-1-1
Tag: try crossfit
Monday 25th Deadlift and more…
Strength
Deadlift
3-3-3-3-3
Metcon
3 rounds for time
15 Hang power snatch 35/25
12 pull up
9 toes to bar
Olympic Lifting
3 postion snatch
1-1-1-1-1
Friday WOD Fight Gone Bad
Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Thursday 21st
7 Rounds For Time
Run 400m
15 toes to bar
15 burpee
Olympic Lifting
3 snatch grip pull + 1 snatch grip high pull + snatch
Wednesday WOD 20/7 Strict Pull up
Strength
Strict pull up
5×5
Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft
2min rest
Part B
6min AMRAP
8 shoulder to overhead
40 Double under
Olympic Lifting
power clean
5-5-5-5-5
Tuesday WOD 19/7
Strength
Strict press
5-5-5-5-5
Metcon
5 Rounds FT
10 deadlift 80/60
25 push up
Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5
Thursday WOD
Strength
Strict pull
5×7
Metcon
5 rounds For time
10 deadlift 80/60
10 pull ups
Olympic Lifting
3 power clean + 3 squat snatch
Tuesday WOD Front Squat and more….
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
Monday WOD
Strength
3 strict pess + 4 Push press
1-1-1-1-1
Metcon
12 min AMRAP
5 muscle up
10 HSPU
15 Kettebell swing 32/24
Olympic Lifting
OHS
7-7-7-7-7
Saturday partner WOD
Partner WOD
400m Wall ball carry
100 wall ball
90 sit ups
80 pull ups
70 Double unders
60 deadlifts 60/40
50 lateral bar burpee
40 front squats 60/40
30 HSPU
20 calorie row
1 partner working at a time split reps as needed.
Friday WOD Thruster, lunge and more
Metcon
Thruster (from rack)
3 x 10
Front rack lunge
3 x 12
Metcon for time
20 calorie Row
20 box overs
20 Kettlebell swing 32/24
Tuesday WOD chipper
Metcon 30min AMRAP
Run 400m
6m HS Walk
20 KB swings 32/24
3 Rope climb 12ft
Olympic Lifting
2 hang clean+2 power clean + 2 clean
