Tag: crossfit gym

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Skills/transitions/efficiency
Ring muscle up/Rope climb 12-15min

Metcon
10 Rounds For Time (20mincap)
3 Muscle up
12 air squats
20 DU
1 Rope climb 12ft

Thursday WOD… Push press, deadlifts, hang power cleans…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5-5-5-5-5

Metcon
For time (10min cap)
12, 9, 6, 3
Deadlift 60/40
Hang power clean
Shoulder to overhead

Finisher
2min
ME Knees to elbows

Olympic Lifting
push or split Jerk
5-5-5-5-5

Wednesday WOD Back squats, then 2 punchy WODs

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
5-5-5-5-5

Metcon Part A
8min AMRAP of DU…
Row 500m
Run 800m
ME Double Under

Part B
3min AMRAP
ME Wall ball

Olympic Lifting
OHS
5-5-5-5-5

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
Buy in
20 burpees
then
5 Rounds for time
20 hang power clean 45/30
18 shoulder to overhead
12 toes to bar
then
Cash out
20 burpees

Gymnastics Finisher

3min ME

Handstand hold

Olympic Lifting
Clean and jerk  t&g
5-5-5-5-5

Monday WOD super set strength piece and Helen

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Barbell Bent over row
5×5

Super set

Strict pull up
5×5

Metcon
Helen (15min cap)
3 RNDS FT
400m run
21 KB swings 24/16
12 pull ups

Olympic Lifting

Squat Snatch T&G

5-5-5-5-5

Thursday WOD pull-up strength and progressions

by Adm1n_Acc3ss, posted in Daily WOD

Kipping/Butterfly progressions or strength

no strict pull up = 5×7 strict pull up
super set with
10 ring rows

1 strict = work on kipping pull ups
20 kipping = work on butterfly

Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over

Tuesday WOD 8/9 Strict pull up and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
5×10
strict pull up

Metcon
4 rounds for time
20 hang power clean 40/30
15 push press
10 alt front rack lunge

Olympic Lifting
Clean and jerk
3-3-3-3-3 (not T&G)
3 sec pause at squat at catch and finish