Category: Daily WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

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

5:30pm

Stretching/mobility

Strength
Strict press
3×5 65%, 75%, 85%+rep

Front rack lunge
3 x 5

Team row
3km TT

‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
Strict press + push jerk + split jerk
1-1-1-1-1

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
3 Rounds For Time
30 Kettlebell swing 32/24
30 wall ball 10/6
15Toe to bar

Finisher
30sec ME calories Assault bike

Olympic Lifting
Power clean t&g
5-5-5-5-5

CrossFit Total
1 RM strict press
1 RM Back squat
1 RM Deadlift

Metcon
Helen…
3 Rounds
400m run
21 KB swing 24/16
12 pull up

Technical strength
Power clean w 2 sec pause in catch
5-5-5-5-5-5

Strength
Front Squat
1-1-1-1-1

Metcon
15min AMRAP
10 HSPU
20 KB swing 24/16
30 Air squat

ROMWOD/Stretching 5:30pm

Metcon
10 rounds
5 Deadlift 120/70
9 Toe to bar
2 rope climb

Olympic Lifting
Power clean
1-1-1-1-1

TECH WOD
Snatch 10-15min

Metcon
5 rounds for time
10 squat snatch 42.5/30
15 pull up
20 Double under

Olympic Lifting
Isabel
30 snatch for time 60/40

Strength
Bench press
1-1-1-1-1

Metcon
3 rounds for time
400m run
20 wall ball
10 ring dip

Finisher:
Max effort 2min
Knee to elbow

Olympic Lifting
Power snatch
1-1-1-1-1

METCON

20min AMRAP
15 burpee
20 pull up
30 double under

Gym closed from lunch to set up for in house comp

Strength
Deadlift
1-1-1-1-1

Metcon
3 rounds for time
12 hang power snatch 40/30
14 OHS 40/30
16 lateral bar burpee

5:30pm ROMWOD