Tag: crossfit chipper

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
3×5 65%, 75%, 85%+rep

Bench press
3×5 65%, 75%, 85%+rep

Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee

5:30pm

ROM/WOD

Monday WOD Testing Week

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU

Finisher
3min ME V-up

Olympic Lifting
Power snatch
1-1-1-1-1

Wednesday WOD Push Jerk

by Adm1n_Acc3ss, posted in Daily WOD

Strength
push jerk
3-3-3-3-3

Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee

Finisher
2min MAX effort V-up

Olympic Lifting
OHS
3-3-3-3-3

Monday WOD Deadlifts, strict press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
3-3-3-3-3

super set

Strength
Strict press
3-3-3-3-3

Metcon
10min EMOTM
8KB swing 32/24
ME burpee

Olympic Lifting
Power snatch t&G
3-3-3-3-3

Monday WOD back squats and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
3-3-3-3-3

Metcon 10min AMRAP of rope climbs
500m Row
20 Thruster 50/35
30 Burpee
Rope climb max rep

*each time bar hits the ground in the thruster minus 5 reps from rope climb

Olympic Lifting
3 Position clean
1-1-1-1-1

Wednesday WOD Toes to bar skills

by Adm1n_Acc3ss, posted in Daily WOD

Skills/progressions
toes to bar 10-15min

Metcon
3 Rounds For time
20 hang power clean 42.5/30
15 pull up
10 toes to bar

Olympic Lifting
Clean and jerk
1-1-1-1-1

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
AMRAP 30min
30 Sit up
10 strict pull up
5 deadlift 100/80
30 double unders

Olympic Lifting
Overhead squat
6-6-6-6-6