Metcon
Kelly
(35min Cap)
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Olympic Lifting
Grace
30 clean and jerk for time
Tag: crossfit gym
Thursday WOD Back squats, rope climbs and more
BRING YOUR LONG SOCKS
Strength
Back Squat
1-1-1-1-1
Metcon 18min AMRAP
200m OH plate carry
1 rope climb 16ft top
10 front squat 50/35
200m OH plate carry
2 rope climb
10 front squat 50/35
200m OH plate carry
3 rope climb
10 front squat 50/35
200m OH plate carry
4 rope climb
10 front squat 50/35
continu……….
Olympic Lifting
OHS
1-1-1-1-1
Wednesday WOD Sumo deadlifts and more
Metcon
5 Rounds FT
20 shoulder to overhead 45/30
15 box overs
10 Sumo Deadlift High Pull
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD strict press and more
Strength
Strict Press
1-1-1-1-1
Metcon 14min cap
4 RFT
10 HSPU
20 KB Swing 32/24
30 Double under
Olympic Lifting
Clean and jerk
1-1-1-1-1
Saturday Partner WOD ‘dont drop the bar’
Metcon
Partner WOD
100 deadlift 60/40
90 hang power clean
80 shoulder to over head
70 front squat
*bar must be passed to each partner. Each time the bar touches the ground perform 10 burpees each. Reps can be split as you like.
Friday WOD 18min triplet
Metcon 18min AMRAP
8 Ground to overhead 45/30
12 Toes to bar
16 box overs
Wednesday LONG ONE
Metcon 35min AMRAP
800m run
5 ring muscle up
10 HSPU
30 DU
Olympic Lifting
3 Position clean
1-1-1-1-1
Tuesday WOD 12/4
Strength
Back squat
3-3-3-3-3
Metcon 12min AMRAP
as far as possible
5 Thruster 35/25
2 rope climb
10 Thruster
4 rope climb
20 Thruster
6 rope climb
30 Thruster
8 rope climb
40 Thruster
10 rope climb
continue…..
Olympic Lifting
OHS
3-3-3-3-3
MONDAY WOD 11/4
Strength
Push jerk
3-3-3-3-3
Metcon
21 15 9
Ring dip
Kettlebell swing 32/24
burpee
Olympic Lifting
3 position snatch
1-1-1-1-1
Friday WOD push press and more….
Strength
Push press
5-5-5-5-5
Metcon
800m run
100 DU
400m Run
150 DU
200m Run
200 DU
Thursday WOD Back Squat amd more….
Strength
Back squat
5-5-5-5-5
Metcon
5 rounds FT
12 Front rack lunge 40/30
5 Bar muscle up
Olympic Lifting
2 push press + 3 Push jerk
1-1-1-1-1
Wednesday WOD hang power cleans and more….
Strength
Every 1 min for 10 mins do 5 Rounds:
5 Strict Pull-ups Max Effort Push Up Rest 1 min
Metcon
3 Rounds for Time
20 hang power clean
10 power snatch
10 bar facing burpee
Olympic Lifting
Overhead Squat
5-5-5-5-5
