Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
Tag: CrossFit near me
Monday WOD 1RM strict press
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1
Saturday WOD
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Thursday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
3 rounds for time
12 hang power snatch 35/25
14 OHS
16 lateral bar burpee
5:30pm
ROM WOD
Wednesday WOD skills kipping and butterfly pull ups
15min Skills Butterfly and kipping pull ups
or 5 x 5 strict pull up
Metcon
25min AMRAP
400m run
15 pull up
30 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Wednesday WOD
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up
Finisher
3min Plank
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
Tuesday WOD
Strength
Strict press
3×3 70%, 80%, 90%+rep
Metcon
EMOTM 14min
5 pull up + 10 push up
ME Double Under
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD 1RM back squat
Strength
Back squat
1-1-1-1-1
Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
Strength
Back Squat
3-3-3
front Squat
3-3-3
Alt front rack Lunge
6-6-6
Metcon
8min
1km run
then
ME burpee
Wednesday WOD Push Jerk
Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
