Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up
Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15 Knee to elbow
Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1
Tag: crossfit gym
Saturday WOD Member of the month THE NEV
Member of the month
‘The Nev’
7 Rounds For Time
20 Kettlebell swing 24/16
20 Wall ball 10/6
3 rope climb 12ft
Friday WOD
Strength
Back Squat
7-7-7-7-7
Metcon
5 Rounds For time
200m run
15 pull up
Thursday WOD
Strength
1 Strict press + 2 push press + 4 push jerk
1-1-1-1-1
Metcon
3 Rnd For Time
30 Double under
20 hang power clean 45/30
10 HSPU
Finisher
1 attempt of Max effort unbroken Double under
Olympic Lifting
Snatch grip deadlift + snatch pull + high pull + snatch + OHS
Tuesday WOD Overhead squats and more
Strength
OHS
7-7-7-7-7
Metcon
5 Rounds For time
3 bar muscle up
6 Hang power snatch 40/30
12 air squats
Olympic Lifting
Snatch balance
5 x 7 (technique)
Saturday Partner WOD
Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run
*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty
Friday WOD bench mark and 5km row
Metcon
Annie
50-40-30-20-10
DU
Sit up
Team Row
5km Row
Thursday WOD
Strength
Back squat
10-8-6-4-6-8-10
Metcon AMRAP 6min
8 Front squat 50/35
10 lateral bar burpee
Finisher
2min ME
v-up
Olympic Lifting
Snatch grip deadlift
5 x 7
Wednesday WOD Turkish get ups and more
Technique/warm up
Turkish get ups and KB ground to overhead (clean and jerk/power snatch)
Strength
Turkish get up
4 x 5 per side
Metcon
5 Rounds For time:
20 Alt KB ground to over head 20/12
1 legless rope climb
Olympic Lifting
Floor press
10-8-6-8-10
Monday WOD 17th
Strength
2 strict press + 3 push press + 5 push jerk
1-1-1-1-1
Metcon
5 rounds for time
3 hang power snatch 35/25
6 OHS 35/25
9 Back squat 40/30
12 push up
*HPS, OHS, back Squat to be performed un-broken 200m run if broken
Olympic Lifting
Complex
power snatch-hang power snatch – squat snatch – hang squat snatch – 3 OHS
Friday WOD Hang onto the bar
Metcon
5 Rounds For Time:
3 wall climb
6 Shoulder to over head 50/35
9 Front squat 50/35
12 pull up
* each time shoulder to overhead and front squat broken perform 5 lateral bar burpees
Finisher 6 rounds
20 sec work 10 sec rest
hollow hold
Thursday WOD Rope climbs and more
Bring your long socks
Metcon
28min AMRAP
400m run
50 Double under
3 rope climb
Olympic Lifting
Hang snatch
1-1-1-1-1
