Strength
Back Squat
15min to find a 20RM back squat
Metcon
For time
500m row
30 KB swings 32/24
20 burpees
Olympic Lifting
Power snatch
10,10,10,10, 10 T&G
Tag: crossfit gym
Saturday 6th Partner WOD
Partner WOD
For Time
Buy in 100 wall ball
then….
400m run
25 clean and jerk 50/30
800m run
20 clean and jerk 60/40
1.2 km run
15 clean and jerk 70/50
buy out
100 wall ball
Share reps as needed
Wednesday WOD 3/8
Strength
strict press
1-1-1-1-1
Metcon
5 rounds for time
5 muscle up
15 Overhead squat 40/30
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD 1/8 1RM back squat
Strength
Back Squat
1-1-1-1-1
Metcon
5 Rounds For Time
20 wall ball
10 pull ups
Olympic Lifting
snatch
1-1-1-1-1
Saturday Partner WOD 30/7
Partner WOD
1km run buy in
Then..
3 rounds of
50 wall ball
50 kettlebell swing 24/16
50 box jumps
Friday WOD 29th
5 Rounds Rounds For Time
15 Overhead squat 42.5/30
15 pull up
15 sit up
Thursday 28th WOD Push press and more…
Strength
Push press
3-3-3-3-3
Metcon
3 rounds for time
15 hang power clean 40/30
10 alt front rack lunge
10 ring dip
Olympic Lifting
clean pull, clean high pull, clean
Wednesday 27th WOD
Metcon
5 Rounds For time (35min cap)
200m run
8 Thruster 50/35
12 KB swing 32/24
15 box jump
Olympic Lifting
snatch pull, snatch high pull, snatch
Friday WOD Fight Gone Bad
Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Thursday 21st
7 Rounds For Time
Run 400m
15 toes to bar
15 burpee
Olympic Lifting
3 snatch grip pull + 1 snatch grip high pull + snatch
Wednesday WOD 20/7 Strict Pull up
Strength
Strict pull up
5×5
Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft
2min rest
Part B
6min AMRAP
8 shoulder to overhead
40 Double under
Olympic Lifting
power clean
5-5-5-5-5
Tuesday WOD 19/7
Strength
Strict press
5-5-5-5-5
Metcon
5 Rounds FT
10 deadlift 80/60
25 push up
Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5
