Tag: CrossFit near me

Wednesday WOD back squat and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
5-5-5-5-5

Metcon
4 Rnds FT
20 hang power clean 45/30
30 air squats
1 Rope climb 16ft (top)

Olympic Lifting
Power clean
5-5-5-5-5 T&G

Monday 9th WOD at CFC

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict chest to bar pull up
5-5-5-5-5
super set
Ring rows
5-5-5-5-5

Metcon
10min AMRAP
5 Kettlebell swing 24/16
30 double under
10 Kettlebell swing
30 Double under
15 kettlebell swing
30 double under
continue….

Olympic Lifting
Power snatch T&G
5-5-5-5-5

Wednesday strict press and more

by Adm1n_Acc3ss, posted in Daily WOD, Uncategorized

Strength
Strict press
7-7-7-7-7
super set
Ring row (on box)
7-10

Metcon
3 Rounds For Time
10 Chest to bar
15 shoulder to over head 40/30
20 Kettlebell swing 32/24

Olympic Lifting
3 position Clean

Thursday WOD Back Squat and running Annie

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
10, 8, 6, 4, 6, 8, 10

Metcon 20min cap
For Time: 800 m Run
50 Double Unders
50 Sit-up
400 m Run
40 Double Unders
40 Sit-up
200 m Run
30 Double Unders
30 Sit-up
100 m Run
20 Double Unders
20 Sit-up
50 m Run
10 Double Unders
10 Sit-up

Gymnastics