Tag: crossfit gym

Tuesday WOD Deadlift super set with ME row calories

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories

*Total calories

Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)

Olympic Lifting
Snatch
1-1-1-1-1

Friday WOD Bring your gymnastics game

by Adm1n_Acc3ss, posted in Daily WOD

Metcon 18min AMRAP
3 Bar muscle up
6 alt pistol squats
9 HSPU
12 Kettlebell swing 32/24
5m HS walk (5 wall climb)

Finisher 5min
Calorie row ME

Wednesday WOD Rope climbs and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique workshop
Rope climb

BRING YOU LONG SOCKS

Strength
Strict press
3×3 (85% of 1rm)

Metcon
5 rounds for time
30 Double under
3 wall climb
1 rope climb 12ft

Olympic Lifting
split jerk
3-3-3-3-3

Tuesday WOD back squats and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon
21-15-9
squat clean 45/30
chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1

Saturday WOD Chipper get your motor started

by Adm1n_Acc3ss, posted in Daily WOD

For time
200 double unders
1km run
100 burpees
80 sit ups
60 Kettlebell swings 20/12
40 box overs
20 calories Row

Tuesday WOD (bring your A game)

by Adm1n_Acc3ss, posted in Daily WOD

Chipper
10 rounds for time
7 deadlift 100/70
9 pull up
12 lateral burpee over bar

Finisher
ME sit up
3min

Olympic Lifting
2 push press + 3 push jerk

Thursday WOD (Bring your long socks)

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean

Max effort rope climb 12ft remaining time 30min

Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3