Strength
Strict pull up
5×3
Metcon For Time
1.2km run
20 push press 45/30
800m run
15 push press
400 m run
10 push press
5 PM
Open 16.4
Tag: CrossFit near me
Thursday WOD
Metcon 12min AMRAP
3 Rounds For Time
20 Hang Power Clean
12 OH lunge
12 Lateral bar burpee
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday EMOM
Metcon
EMOTM 5 rounds (25min)
1)10 box overs 24/20
2)Row 10/15 Calories
3)15-20 Wall ball 10/6
4)10 Toes to bar
5) 40 Double unders
Olympic Lifting
3 position snatch
1-1-1-1-1
Why EMOM?
EMOM workouts are also highly effective for people who have trouble pacing. You’ll only have 30-45sec between movements, but the work is broken up into manageable chunks. EMOM workouts become challenging in the later rounds/minutes as you work capacity decrease under fatigue. EMOM are also great to place a strong focus on movement within each minute.
Tuesday WOD Strict press + Deadlifts and more…
Strength
Strict press
3-3-3-3-3
Strength
Deadlift
3-3-3-3-3
Metcon
FT 6min Cap
30 Burpee
25 air squats
20 pull ups
Olympic Lifting
Split jerk
3-3-3-3-3
Monday WOD Front squats and more…..
Strength
Front Squat
3-3-3-3-3
Metcon 10min AMRAP
5 Muscle up
12 Ground to overhead 42.5/30
Olympic Lifting
3 position clean
Friday WOD + CrossFit Open 16.3
Strength
Overhead Squat
5-5-5-5-5
Metcon 8min AMRAP
5 Wall climb
10 Power clean 60/40
5 PM
Open 16.3
Thursday WOD
Mobility 30min
Metcon 12min AMRAP
400m run
12 pull ups
12 OH Plate butterfly sit up 10/5
Olympic Lifting
Squat Snatch T&G
5-5-5-5-5
Wednesday WOD 9/3
Strength
2 push press + 3 push jerk
1-1-1-1-1
*bar must not touch the ground
Metcon
3 Rounds For Time
7 Power snatch 50/35
9 clusters
12 hang power clean
Olympic Lifting
Squat Clean T&G
5-5-5-5-5
Tuesday WOD 8/3
Chipper
20min AMRAP
5 Deadlift 120/95
10 lateral bar burpee
10 Toes to bar
10 pistol squats
Olympic Lifting
Power Snatch T&G
5-5-5-5-5
Monday WOD 7/3
Strength
Front Squat
5-5-5-5-5
Metcon
For Time
Row 25 calories
100 Double under
50 KB swings
30 box jumps
Olympic Lifting
Power clean
5-5-5-5-5 T&G
Friday WOD and open 16.2
Strength
3 Push press + 4 Push Jerk *bar must not be dropped
1-1-1-1-1
Strict Pull up
7-7-7-7-7
Metcon
Team Row
Max distance in 12min
6 PM
Open 16.2
Thursday WOD
Metcon 12min AMRAP
12 Thruster 50/35
12 hang power clean
50 DU
Olympic Lifting
3 position clean
