Category: Daily WOD

Strength
Bench Press
1-1-1-1-1

Metcon
Annie
50-40-30-20-10
Double under
Sit up

Olympic Lifting
Snatch
1-1-1-1-1

 

Strength
Deadlift
1-1-1-1-1

Metcon
Gertrude (14min cap)
2 rounds
15-12-9-7
Power cleans 60/40
Wall balls 10/6

 

Olympic Lifting
Clean and Jerk
1-1-1-1-1

Partner WOD
3 Rounds For time
400m run
42 Thrusters 42.5/30
400m run
30 Thrusters 42.5/30
400m run
18 Thrusters 42.5/30

*Must start run together, Thruster reps can be shared in any manner

Strength
Back Squat
5/3/1 75%, 85%, 95%+rep

Metcon
5 Rounds FT
15 Overhead Squat 45/30
10 Chest to bar pull up

5:30pm Stretching and Mobility

Metcon
5 Rounds For Time
15 Shoulder to overhead 42.5/30
20 Toes to bar
50 Air Squats

Strength
Deadlift
5/3/1 75%, 85%, 95%+rep

Metcon
AMRAP 10min
12 HSPU
20 power clean 50/35

Finisher:
1 min Max distance Row

Olympic Lifting
Snatch with 3 sec pause
1-1-1-1-1

CrossFit Total 2

Squat Clean
Bench Press
Overhead Squat

Metcon 25min AMRAP
800m run
7 Muscle up
10 Deadlift 80/60

Strength
Back Squat
3×3 70%, 80%, 90%+rep

Front Squat
3×3 70%, 80%, 90%+rep

Overhead Squat
Build to a controlled heavy 3

Metcon
FT
20 burpee
30 Kettlebell swing 24/16

 

5:30pm stretch/mobility