Metcon
‘Daniel’
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (42.5/30)
800 meter Run
21 Thrusters (42.5/30)
400 meter Run
50 Pull-Ups
Olympic lifting
Clean and Jerk
1-1-1-1-1
Tag: crossfit competition
Wednesday WOD
Strength
Front squat
1-1-1-1-1
Metcon
‘Randy’
75 power snatch 35/25
Olympic lifting
Power clean
1-1-1-1-1
Tuesday WOD
Metcon
‘NATE’
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD (TESTING WEEK)
Strength
Back squat
1-1-1-1-1
Strength
Bench press
1-1-1-1-1
Metcon
6min AMRAP
40 Double under
15 air squats
Olympic Lifting
Jerk
1-1-1-1-1
Friday WOD
Rope climb technique
Metcon
Row 1km
30 Squat clean 45/30
20 Alt DB snatch 22.5/15
10 Rope Climb
Thursday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
10 Rounds FT
30 Double under
10 Toe to bar
Finisher
ME Assault bike Cal 30sec
Olympic Lifting
Behind the neck press + ME OHS
5 x ME
Wednesday WOD
Technique
Handstand walk
Metcon 30min AMRAP
400m run
5m Handstand walk
7 Ring muscle up
14 box jump 20/20
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday WOD ‘FRAN’
Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up
Strength
10min Find a
Overhead squat
Friday WOD
Strength
Squat Snatch
3×5 T&G
For time (12minAMRAP)
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
200m run
*5 lateral bar burpee if complex is broken
Finisher 3min AMRAP ‘Party pump’
6 bicep curl 20/15
6 strict press
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
For Time
Assault bike 30/25
75 double under
50 burpee
25 box jump 20/20
Olympic Lifting
clean
1-1-1-1-1-1
Wednesday WOD
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
Tuesday WOD
Strength
Cluster
3 x 5 T&G
Metcon
5 rounds For Time
5 deadlift 100/70
10 HSPU
15 Toe to bar
Olympic Lifting
snatch
1-1-1-1-1
