Accessory
KB roman deadlift with band
3 x 5
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
5 Squat snatch 45/30
10 toe to bar
Olympic Lifting
Snatch balance + 4 OHS
1-1-1-1-1
Tag: Crossfit beginner
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Squat clean
5-5-5-5-5
Monday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
200m Overhead plate carry 20/10
20 KB swing 32/24
Olympic Lifting
Grace
30 clean and jerk
Saturday WOD
AMRAP 1min per station
3 rounds
Pull up
Toe to bar
rope climb
Assault bike
Dumbell alt snatch 225/15
box jump
Wall ball
2min rest
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon FOR TIME
20 power snatch 40/30
20 bar facing burpee
20 OHS 40/30
20 bar facing burpee
20 Squat snatch 40/30
Thursday WOD
Handstand push up technique
Metcon
18min AMRAP
3 bar mucle up
5 HSPU deficit (20/10 plates)
7 Deadlift 100/70
Finisher
3min ME sit up
Olympic Lifting
Cluster
5-5-5-5-5
Wednesday WOD
Strength
Back squat
3×5 40%, 50%, 60%
Metcon
FOR TIME
Row 750m
50 wall ball squat clean
30 burpee box over 20/20
20 Dumbell thruster 22.5/15
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Monday WOD DELOAD WEEK
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 Kettlebell swing 24/16
10 toe to bar
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday cardiooooo
Metcon
FOR TIME
Row 1km
1.6km run
50 wall ball
Assault bike RPM attempt 120/80
15 rope climb 14ft
Friday WOD – can you hang on
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
30 sit ups
*200m run if complex is broken
Thursday WOD
Accessory/Strength
KB bottoms up single arm strict press
3 x 5
Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30
Core Finisher
1min each side
Side plank dumbbell OH raised
Olympic Lifting
Hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
