Strength
Strict pull Up
5 x 5
Metcon
Assault Cal 30/25
Row Cal 30/25
50 Double under
20 Double Kettlebell box step over 20/12
Tag: Crossfit beginner
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
Wednesday WOD
Metcon
5 Rounds For time
400m run
20 pull up
20 Front Squat 45/30
Finisher
3min ME plank
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
super set
Dumbbell Lateral rear raise
5-5-5
Deadlift
5/3/1 75% 85% 95%
Metcon
Death by
Kettlebell swing 32/24
Burpee
Olympic Lifting
snatch
1-1-1-1-1
Saturday WOD
Part A
EMOM 7min
5 deadlift 100/70
ME lateral bar burpee
Rest 3 min
Part B
FOR TIME
75 sit up
1.6km run
50 wall ball
Friday WOD
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Thursday WOD
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
Wednesday WOD
Strength
Bench Press
3×3 70%, 80%, 90%+
Metcon
14min AMRAP
5 Ring Muscle up
2 Rope climb 14ft
10 box jump 24/20
Olympic Lifting
3 position clean
1-1-1-1-1-1
Tuesday WOD
Strength
3 position snatch
1-1-1-1-1
Metcon
5 Rounds For Time
20 Overhead squat 45/30
12 HSPU
Olympic Lifting
Snatch grip deadlift + snatch shrug + snatch high pull + snatch
1-1-1-1-1
Monday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
FOR TIME
5 Rounds For Time
15 Chest to bar pull up
20 Sumo Deadlift high Pull 35/25
Olympic Lifting
Split jerk
3-3-3-3-3
Friday WOD – BEAR COMPLEX
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Strength
Bear complex
7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.
Do 5 rounds total working up to your max.
Thursday WOD
Metcon
28min AMRAP
40 Double under
20 Alt pistol squats
10 HSPU
5 rope climb 14ft
Olympic lifting
2 push press + 3 push jerk
1-1-1-1-1
