Technique
Kipping or butterfly pull up or 5×5 strict pull up
Metcon
For time
Buy in
800m run
Then
5 rounds
12 chest to bar
15 OHS 42.5/30
Olympic Lifting
Jerk
1-1-1-1-1
Tag: crossfit chipper
Friday – Member of the Month The BASH
Member of the Month
The BASH
30min AMRAP
100m pinch carry 10/5
4 strict pull up
6 push up deficit on plate
8 hang power clean 50/35
Wednesday WOD
Strength (deload)
snatch (T&G)
3×5 40%, 50%, 60%
Metcon
21-15-9
Deadlift 100/70
Pull up
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Saturday WOD
Metcon
Buy in
1.6km run
then….
25min AMRAP
8 pull up
12 sit up
15 wall ball
Thursday WOD
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
2 Rounds for Time
400m run
30 Double under
10 pull ups
10 wall ball
Then into
200m run
60 Double under
20 pull ups
20 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Friday WOD
Strength
Push press
3×3 70%, 80%, 90%+
super set
Bent over row
3×3
Metcon
3 Rounds For Time
15 Toe to bar
20 single Dumbbell overhead squat 22.5/15
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
WOD Tuesday 4th
Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position 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
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
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
