TT 800m run
Strength
Squat snatch
1-1-1-1-1
Tag: CrossFit near me
Thursday WOD
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball
ft Sumo Deadlift High-pull, 35/25
Box Jump, 20 in
Push Press, 35/25
Row Calories
Rest 1 min
Olympic lifting
Snatch Grip Deadlift
1-1-1-1-1
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Friday WOD
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Thursday WOD
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
Friday WOD – BEAR COMPLEX
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Strength
Bear complex
7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.
Do 5 rounds total working up to your max.
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Squat clean
5-5-5-5-5
Saturday cardiooooo
Metcon
FOR TIME
Row 1km
1.6km run
50 wall ball
Assault bike RPM attempt 120/80
15 rope climb 14ft
Friday WOD – can you hang on
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift + 6 power clean + 4 front squat 50/35
30 sit ups
*200m run if complex is broken
Member of the Month WOD
The ‘Mark’
PARTNER WOD
Complete as many rounds as possible in 25 mins of:
20 Synchronized Burpees
20 Front Squats, 60/40 kg
20 Handstand Push-ups
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
