Strength
5×10
Deadlift
Metcon
FOR TIME
5 Rounds
20 burpee
40 double under
Olympic Lifting
Power clean T&G
10,10,10,10,10
Tag: crossfit open
Tuesday WOD 8/9 Strict pull up and more…
Strength
5×10
strict pull up
Metcon
4 rounds for time
20 hang power clean 40/30
15 push press
10 alt front rack lunge
Olympic Lifting
Clean and jerk
3-3-3-3-3 (not T&G)
3 sec pause at squat at catch and finish
Monday 8/8 WOD 20RM Back squat
Strength
Back Squat
15min to find a 20RM back squat
Metcon
For time
500m row
30 KB swings 32/24
20 burpees
Olympic Lifting
Power snatch
10,10,10,10, 10 T&G
Wednesday WOD 3/8
Strength
strict press
1-1-1-1-1
Metcon
5 rounds for time
5 muscle up
15 Overhead squat 40/30
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD 1/8 1RM back squat
Strength
Back Squat
1-1-1-1-1
Metcon
5 Rounds For Time
20 wall ball
10 pull ups
Olympic Lifting
snatch
1-1-1-1-1
Saturday Partner WOD 30/7
Partner WOD
1km run buy in
Then..
3 rounds of
50 wall ball
50 kettlebell swing 24/16
50 box jumps
Friday WOD 29th
5 Rounds Rounds For Time
15 Overhead squat 42.5/30
15 pull up
15 sit up
Thursday 28th WOD Push press and more…
Strength
Push press
3-3-3-3-3
Metcon
3 rounds for time
15 hang power clean 40/30
10 alt front rack lunge
10 ring dip
Olympic Lifting
clean pull, clean high pull, clean
Wednesday 27th WOD
Metcon
5 Rounds For time (35min cap)
200m run
8 Thruster 50/35
12 KB swing 32/24
15 box jump
Olympic Lifting
snatch pull, snatch high pull, snatch
Tuesday 26th WOD Front Squats and more…
Strength
Front squat
3-3-3-3-3
Metcon
50, 40, 30, 20, 10
Wall ball
Double under
Olympic Lifting
3 position clean
1-1-1-1-1
Monday 25th Deadlift and more…
Strength
Deadlift
3-3-3-3-3
Metcon
3 rounds for time
15 Hang power snatch 35/25
12 pull up
9 toes to bar
Olympic Lifting
3 postion snatch
1-1-1-1-1
Friday WOD Fight Gone Bad
Metcon
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs,10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
