Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Tag: crossfit gym
Saturday WOD
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
Wednesday WOD bench press and more
Strength
Bench press
3×3 70%, 80%, 90 +rep
5 Rounds FT
8 Deadlift 100/70
12 HSPU
12 Pull up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Monday WOD
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Karen (2 waves)12min cap
150 WB for time
Olympic Lifting
Snatch
1-1-1-1-1
Tuesday WOD
Strength
Strict press
3×3 70%, 80%, 90%+rep
Metcon
EMOTM 14min
5 pull up + 10 push up
ME Double Under
Olympic Lifting
3 position clean 1-1-1-1-1
Tuesday WOD 1RM strict press
Strength
strict press
1-1-1-1-1
Super set
ME strict pull up
Metcon
Ladder (add 1 rep to each movement each min)
0-1min
1 Shoulder to overhead 60/40
1 burpee
1-2min
2 Shoulder to overhead 60/40
2 burpee
continue….
Olympic Lifting
Clean and jerk
1-1-1-1-1
Monday WOD 1RM back squat
Strength
Back squat
1-1-1-1-1
Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
Strength
Back Squat
3-3-3
front Squat
3-3-3
Alt front rack Lunge
6-6-6
Metcon
8min
1km run
then
ME burpee
Wednesday WOD Push Jerk
Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
Tuesday Chipper
Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken
Olympic Lifting
Power clean T&G
3-3-3-3-3
Saturday WOD FRAN!
Metcon
Fran (2 waves)
21, 15, 9
Thruster 42.5
Pull up
10min to find a heavy
2 RM Clean and jerk
