Tag: crossfit gym

Wednesday WOD deadlifts and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
7-7-7-7-7

Super set
Max effort push up
*score total push up

Metcon 12min EMOTM
10 KB Kettlebell swing
ME burpee
*score total burpee

Finisher
plank 1min each side
1min front
3min total

Olympic Lifting
Snatch with 3 sec pause
3-3-3-3-3

Tuesday WOD Squat clinic

by Adm1n_Acc3ss, posted in Daily WOD

Warm up/technique
Squat clinic

Strength/technique
Back squat
3×7

Front Squat
3×7

OHS
3×7

Metcon
Run 1km TT

Olympic Lifting
3 push press + 4 push jerk
1-1-1-1-1

Monday WOD 19/9

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×7
super set
Ring Row
5×7

Metcon
21, 15, 9
Buy in 20 pull up
SDHP 35/25
V-Up

Olympic Lifting
Snatch grip Deadlift- pull-high pull
2-2-2-2-2

Thursday WOD running, pull ups, wall ball

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
AMRAP 36min
400m run
5 pull up
5 wall ball
400m run
10 pull up
10 wall ball
400m run
15 pull up
15 wall ball
continue adding 5 reps

Olympic Lifting
Clean and Jerk
1-1-1-1-1

Tuesday WOD deadlift and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon
50-40-30-20-10
KB swing 20/16
double under

Finisher
Max effort 2min
Hanging L hold

Olympic Lifting
Squat Clean
1-1-1-1-1

Tuesday WOD deadlifts and power cleans

by Adm1n_Acc3ss, posted in Daily WOD

Strength
deadlift + power clean + deadlift
1-1-1-1-1

Metcon
21-15-9
deadlift 100/80
pull up

Olympic Lifting
Push jerk
3-3-3-3-3