Strength
Bench Press
5/3/1 75%, 85%, 95%+rep
Metcon
For Time
200 Double under
20m Handstand Walk
100 Air squats
80 sit ups
60 Push ups
Tag: crossfit gym
Thursday WOD
Strength
2 strict press + 3 push press
1-1-1-1-1
Metcon
Part A
3min AMRAP
6 push press 40/30
12 sit up
Rest 1 min
3min AMRAP
6 Front squat 40/30
12 V-up
1 min rest
3min AMRAP
6 thruster 40/30
12 Knee to elbow
Finisher
2min ME wall climb
Wednesday WOD (Bring your long socks)
Part A
Rope climb technique
Part B
Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft
Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1
Tuesday WOD
Strength
EMOM 5min
5 Strict pull up
10 Toe to bar
Metcon 7min AMRAP
7 Power snatch 45/30
3 Bar muscle up
Team Row
Max distance in 8min
Olympic Lifting
Snatch complex:
Power snatch + Hang power snatch + Hang Squat Snatch
1-1-1-1-1
Friday WOD
Bench press
3×5 40%, 50%, 60%
Metcon
50, 40, 30, 20, 10
sit ups
KB swings 24/16
Double Under
Thursday WOD
Part A
Handstand walk technique/progressions
Part B
Metcon
12min AMRAP
12 front squat 45/30
10 front rack lunge
5m HS Walk
Part C
Finisher
Team Row
2km TT
Tuesday WOD
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds FT
12 SDHP 35/25
15 lateral bar burpee
Olympic Lifting
Hang Clean
5-5-5-5-5
with 2 sec pause in the catch
Wednesday WOD
Strength
Bench press
5/3/1 75%, 85%, 95%+rep
Metcon
21, 15, 9
Hang power snatch 35/25
pull up
lateral bar burpee
Olympic Lifting
OHS
1-1-1-1-1
Monday WOD
Strength
Strict press
3×3 70%, 80%, 90%+
Metcon
20min AMRAP
200m pinch carry 10/5
20m walking lunge
2 rope climb
Olympic Lifting
3 position Snatch
1-1-1-1-1
Saturday WOD
Metcon
5 Rounds
Bench press Max reps
80/60
Deadlift Max reps
120/85
28min to complete rest as needed between rounds. Score is max reps
Wednesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
8 Power snatch 40/30
12 Pull up
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Power snatch t&g
5-5-5-5-5
East Saturday WOD
Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
