We will perform extra mobility in todays WOD
Complete as many rounds as possible in 12 mins of:
15 Push-ups
15 Deadlifts, 80/60 kg
1 Rope Climb
Olympic Lifting
Hang snatch
1-1-1-1-1
Tag: crossfit gym
Wednesday WOD chipper
Chipper (30min cap)
3 rounds for time:
200m Sandbag carry
50 Double under
20 power snatch 42.5/30
20 power clean
5 Bar muscle up
20 thruster
20 sit up (butterfly)
Olympic Lifting
Jerk
1-1-1-1-1-1
Tuesday WOD
Strength
Strict press
1-1-1-1-1
Metcon
5 Rounds for time
12 Push press
12 toes to bar
12 box jump
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
AMRAP 30min
400m run
50 Double under
15 pull ups
15 Butterfly sit up
15 KB thruster 20/12
Friday WOD Open 15.4
Strength
Push jerk
3-3-3-3-3
Metcon
Open 15.4
3 handstand push-ups
3 P cleans 84/56
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Thursday WOD pistols and more….
Strength
Tabata push up
8 Rounds
20sec work
20 sec rest
Metcon 10min AMRAP
12 Hang power snatch 40/30
10 alt pistol squat
Olympic Lifting
Bear complex
3-3-3-3-3
Wednesday WOD
Part A
2 rounds
2min ME burpee
2min ME Toes to bar
2min ME Pull ups
2min ME KB swings 24/16
2min Rest
Part B 8min AMRAP
200m run
1 wall climb
200m run
2 wall climb
200m run
3 Wall climb
continue….
Olympic Lifting
Clean deadlift-clean pull-clean high pull-clean
1-1-1-1-1
Tuesday WOD back squats and more
Strength
Back squat
3-3-3-3-3
Metcon 12min AMRAP
5 muscle up
20 WB
*10 KB swing every time WB a broken
Olympic Lifting
Overhead squat with 2sec pause
3-3-3-3-3
Saturday Partner WOD
Partner WOD 20min AMRAP
400m run
20 shoulder to overhead 60/40
20 front squats 60/40
20 power clean 60/40
Share reps as needed both must complete the 400m run
Friday WOD HSPU, Muscle up and Deadlifts
18min AMRAP
10 Handstand Push Up
5 Muscle up
5 Deadlift 120/85
Thursday WOD Squat clean and more…
Strength
Squat clean T&G
5-5-5-5-5
Metcon
Death by:
ground to overhead 40/30
lateral burpee
Olympic Lifting
EMOTM 14min
power snatch-hang snatch-OHS
1-1-1-1-1
Wednesday Chipper
Chipper 28min AMRAP
15 Kettlebell swing 32/24
15 toes to bar
15 box overs
3 Rope climb 12ft
200m Farmers plate carry 10/5
Olympic Lifting
EMOTM 14min
power clean-hang clean-jerk
1-1-1-1-1
