Strength
Back Squat
5-5-5-5-5
Metcon
21, 15, 9
Thruster 50/35
Bar facing burpee
Olympic Lifting
power snatch
5-5-5-5-5 T&G
Tag: crossfit gym
Friday WOD
Metcon for time
5 Rounds For time
400m run
5 muscle up
10 Overhead squat 50/35
Thursday WOD
Strength
Strict pull
5×7
Metcon
5 rounds For time
10 deadlift 80/60
10 pull ups
Olympic Lifting
3 power clean + 3 squat snatch
Wednesday WOD
Metcon
5 Rounds For Time
20 power snatch 35/25
20 thruster 35/25
20 toes to bar
3 rope climb
Olympic Lifting
3 snatch grip behind the neck press + 3 snatch balance
Tuesday WOD Front Squat and more….
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
Monday WOD
Strength
3 strict pess + 4 Push press
1-1-1-1-1
Metcon
12 min AMRAP
5 muscle up
10 HSPU
15 Kettebell swing 32/24
Olympic Lifting
OHS
7-7-7-7-7
Saturday partner WOD
Partner WOD
400m Wall ball carry
100 wall ball
90 sit ups
80 pull ups
70 Double unders
60 deadlifts 60/40
50 lateral bar burpee
40 front squats 60/40
30 HSPU
20 calorie row
1 partner working at a time split reps as needed.
Friday WOD Thruster, lunge and more
Metcon
Thruster (from rack)
3 x 10
Front rack lunge
3 x 12
Metcon for time
20 calorie Row
20 box overs
20 Kettlebell swing 32/24
Tuesday WOD chipper
Metcon 30min AMRAP
Run 400m
6m HS Walk
20 KB swings 32/24
3 Rope climb 12ft
Olympic Lifting
2 hang clean+2 power clean + 2 clean
Monday WOD 4/7 Back squat
Strength
Back Squat
10-8-6-4-6-8-10
Metcon
5 Rounds For time
50 Double under
15 toes to bar
Olympic Lifting
2 hang snatch+2 power snatch + 2 snatch
Thursday 4th WOD Cindy
Strength
Max effort pull ups
rest as needed
Max effort push ups
Metcon
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups 15 Air Squats
Olympic Lifting
Clean
1-1-1-1-1
Friday WOD Run and front squat
Please note the gym will be closed from 7am as we set up for the Lifting Above Violence Fundraising CrossFit Event
Metcon
20min AMRAP
buy in 100 sit ups
then
400m run
4 front squat 50/35
400m run
8 front squat 50/35
400m run
12 front squat 50/35
*continue front squat + 4 reps
