Metcon
10 rounds for time
8 Toes to bar
8 ring dips
B/W walking lunge 16m
8 burpee
Olympic Lifting
Squat clean T&G
7-7-7-7-7
Tag: CrossFit near me
Tuesday WOD Overhead squats and more
Strength
OHS
7-7-7-7-7
Metcon
5 Rounds For time
3 bar muscle up
6 Hang power snatch 40/30
12 air squats
Olympic Lifting
Snatch balance
5 x 7 (technique)
Monday WOD Deadlifts and more
Strength
Deadlift
7-7-7-7-7
Metcon
8min EMOTM
5 burpees then
Max effort KB swings 32/24
*score total KB swings
Finisher 3min
Max effort plank
Olympic Lifting
Snatch T&G
7-7-7-7-7
Saturday Partner WOD
Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run
*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty
Friday WOD bench mark and 5km row
Metcon
Annie
50-40-30-20-10
DU
Sit up
Team Row
5km Row
Thursday WOD
Strength
Back squat
10-8-6-4-6-8-10
Metcon AMRAP 6min
8 Front squat 50/35
10 lateral bar burpee
Finisher
2min ME
v-up
Olympic Lifting
Snatch grip deadlift
5 x 7
Wednesday WOD Turkish get ups and more
Technique/warm up
Turkish get ups and KB ground to overhead (clean and jerk/power snatch)
Strength
Turkish get up
4 x 5 per side
Metcon
5 Rounds For time:
20 Alt KB ground to over head 20/12
1 legless rope climb
Olympic Lifting
Floor press
10-8-6-8-10
Tuesday WOD 18th
technique/warm up
Wall ball clean
Chipper 20min cap
5 rounds for time
15 pull ups
15 sit ups
200m plate pinch carry 10/5
15 wall ball clean
Olympic Lifting
Complex
power clean – hang power clean – squat clean – hang squat clean – 3 front squats
Monday WOD 17th
Strength
2 strict press + 3 push press + 5 push jerk
1-1-1-1-1
Metcon
5 rounds for time
3 hang power snatch 35/25
6 OHS 35/25
9 Back squat 40/30
12 push up
*HPS, OHS, back Squat to be performed un-broken 200m run if broken
Olympic Lifting
Complex
power snatch-hang power snatch – squat snatch – hang squat snatch – 3 OHS
Friday WOD Hang onto the bar
Metcon
5 Rounds For Time:
3 wall climb
6 Shoulder to over head 50/35
9 Front squat 50/35
12 pull up
* each time shoulder to overhead and front squat broken perform 5 lateral bar burpees
Finisher 6 rounds
20 sec work 10 sec rest
hollow hold
Wednesday WOD 1rm Back Squat and more…
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
15 burpee
15 Wall ball
Finisher
2min ME
Knee to elbow
Olympic Lifting
Clean and jerk
1-1-1-1-1
Tuesday WOD Deadlift super set with ME row calories
Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories
*Total calories
Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)
Olympic Lifting
Snatch
1-1-1-1-1
