Strength
Deadlift
7-7-7-7-7
Metcon
4 Rounds For Time
12 Hang power clean 50/35
10 HSPU
Olympic Lifting
1 Strict press + 2 push press + 4 Push jerk
Tag: CrossFit near me
Monday WOD front rack lunge and more
Strength
Front Rack lunge
8-8-8-8-8
Metcon
5 Rounds For time
10 pull up
20 sit up
30 double under
Olympic Lifting
Cluster
7-7-7-7-7
Thursday WOD pause front squat
Strength
3sec pause Front squat
4×10 @55% 1RM
Metcon
For time
100 burpees
Olympic Lifting
2 strict press + 3 push press + 5 push jerk
Wednesday WOD McGhee and mobility
Metcon 30min AMRAP
McGhee
5 deadlift 125/85
13 push up
9 box jump
Olympic lift/ROM WOD
We will be doing extra mobility/ROM WOD in replace of Olympic lifting tonight
Tuesday WOD Pull ups
Skills/progressions
Kipping pull ups/butterfly
or
strength
5 x 10 strict pull up
Metcon
15min AMRAP
20 sit up
15 shoulder to overhead 45/30
10 pull up
Olympic Lifting
Squat clean
5×10
Monday WOD back squats and more
Strength
Back Squat
10-8-6-4-6-8-10
Metcon
Run 1.6km
Olympic Lifting
Squat Snatch
5×10
Friday WOD Nancy
Please note the gym will be closed from 11am Friday as we set up for the CFC In House Competition
Nancy
5 rounds ft
15 Overhead squat 45/30
400m run
Thursday WOD 20min AMRAP
Metcon
20min AMRAP
50 Double under
10 deadlift 80/60
5 muscle up
Olympic Lifting
DT
5 Rounds for time
12 deadlift
9 hang power clean
6 shoulder to overhead
Tuesday WOD Back squats and more…
Strength
Back squat
1-1-1-1-1
Metcon
30-25-20-15-10
Kettlebell swing 24/16
Wall ball 10/6
Olympic Lifting
Overhead Squat
1-1-1-1-1
Monday WOD strict press + Cindy
Strength
Strict Press
1-1-1-1-1
Metcon
Cindy 20min AMRAP
5 pull up
10 Push up
15 air squat
Olympic Lifting
Snatch
1-1-1-1-1
Saturday Partner WOD
Partner WOD
10 Rounds For time
10 Deadlift 100/70
20 pull up
30 push ups
*Share reps as needed.
Friday WOD Wall balls
Metcon
Strength
Front Squat
3-3-3-3-3
Metcon 8min AMRAP
Row 500m
Then
Max effort Wall ball 10/6 remaining time
