Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Category: Daily WOD
Saturday WOD
TT 800m run
Strength
Squat snatch
1-1-1-1-1
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Thursday WOD
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball
ft Sumo Deadlift High-pull, 35/25
Box Jump, 20 in
Push Press, 35/25
Row Calories
Rest 1 min
Olympic lifting
Snatch Grip Deadlift
1-1-1-1-1
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Monday WOD
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD double bench mark
Annie
50-40-30-20-10
double under
sit up
CrossFit Total 2
Clean
Bench press
OHS
1-1-1
Friday WOD
Extra mobility/mashing 10-20min
Technique
Snatch
Metcon
HELEN
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Thursday WOD
Strength
Bench press
1-1-1-1-1
Strength
Front squat
1-1-1-1-1
Metcon
8min AMRAP
10 HSPU
20m walking Lunge
Olympic lifting
Clean and Jerk
1-1-1-1-1
Wednesday EKKA WOD
EKKA WOD
8am only
METCON
FOR TIME
For time:
800 Run
15 AbMat Sit-ups
15 Wall Balls
15 Pull-ups
600 Run
20 AbMat Sit-ups
20 Wall Balls
20 Pull-ups
400 Run
25 AbMat Sit-ups
25 Wall Balls
25 Pull-ups
Tuesday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
5 Rounds For time
12 Hang Clean 45/30
15 toe to bar
Olympic Lifting
Snatch
1-1-1-1-1
