Strength
3 Squat Snatch + 2 Overhead squat
1-1-1-1-1
Metcon
FOR TIME
Row 500m
30 burpee box over 20’
20 Cal Assault bike
Olympic Lifting
clean
1-1-1-1-1-1
Tag: crossfit athlete
Friday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
21, 15, 9
Deadlift 100/70
Wall ball
Finisher
2min
ME knee to elbow
Thursday WOD
Strength
Bench press
1-1-1-1-1
Annie
50,40,30,20,10
Double under
Sit up
Olympic lifting
Overhead Squat
1-1-1-1-1
Thursday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon 14min AMRAP
200m Kettlebell farmers carry 24/16
10 double Kettlebell front rack squat 24/16
20 Kettlebell push up (push up on kettlebell)
Olympic lifting
Grace
30 clean and jerk for time
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Tuesday WOD
Strength
EMOM 5min
5 Strict pull up
10 Toe to bar
Metcon 7min AMRAP
7 Power snatch 45/30
3 Bar muscle up
Team Row
Max distance in 8min
Olympic Lifting
Snatch complex:
Power snatch + Hang power snatch + Hang Squat Snatch
1-1-1-1-1
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Wednesday WOD back squats and more…
Strength
Back Squat
5-5-5-5-5
Metcon
For Time
Row 30 calories
25 OHS 20/15
20 HSPU
15 burpee box over
Olympic Lifting
3 position snatch
2-2-2-2-2
