Metcon
25min AMRAP
16 Alt dumbell snatch 22.5/15
40 Double under
3 Rope climb 14ft
Finisher
2min ME V-up
Olympic Lifting
Clean + Hang Clean + 3 front squat
1-1-1-1-1
Category: Daily WOD
Monday WOD
Hope you all have recovered from the CFC In House Partner Comp. You all did amazing and was great to watch you all compete and support each other.
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
20 Kettlebell swing 32/24
15 Thruster 45/30
Olympic Lifting
Strict press + 2 push press + 3 push jerk
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
Monday WOD
Strength
Strict Press
3×3 70%, 80%, 90%+
AMRAP 10min
5 Power snatch 35/25
10 Overhead Squat
15 Double under
Finisher
2min ME Knee to elbow
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD (Benchmark)
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats
Thursday WOD
Chipper
For Time
400m run
10 muscle up
50 wall ball
400m run
10 muscle up
50 wall ball
400m run
10 muscle up
50 wall ball
10 rope climb
Row calories 20
Wednesday WOD
Technique
Split jerk
Split Jerk
3 x 5
Sprint
Assault Calories 30/25
30 Kettlebell swing 32/24
20 Thruster 45/30
15 toe to bar
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
Tuesday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
4 Rounds FT
7 Bar muscle up
14 power snatch 35/25
Finisher
3min ME
Handstand hold
Olympic Lifting
Hang Clean
5-5-5-5-5
with 2 sec pause in the catch
Monday WOD
Strength
Strict press
3×5 40%, 50%, 60%
Metcon 16min AMRAP
40 Double under
20 Toes to bar
10 HSPU
Olympic Lifting
Hang Snatch
5-5-5-5-5
with 2 sec pause in the catch
Saturday WOD
Metcon
5 Rounds For Time
Block run 1.4km
20m walking lunge
15 HSPU
5 rope climb 14ft
Thursday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
12min AMRAP
5 chest to bar
10 push up deficit 10kg plate
15 goblet squats 24/16
Finisher 3min
ME hollow hold
