Tag: crossfit chipper

Thursday WOD

by Adm1n_Acc3ss, posted in Daily 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

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂

 

Strength
Back Squat
5/3/1 75%, 85%, 95%+rep

Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings

 

Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
1-1-1-1-1

Front Squat
1-1-1-1-1

Metcon AMRAP 7min
12 Handstand push up
6 squat clean 60/40

Gym closed from 10:30am for In House Comp set up

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
For time 16min cap
200m run
60 Wall ball
400m run
40 wall ball
800m run
20 wall ball

‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks

Olympic Lifting
Snatch balance + 5 OHS
1-1-1-1-1