Strength
Strict pull up
5×5
Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft
2min rest
Part B
6min AMRAP
8 shoulder to overhead
40 Double under
Olympic Lifting
power clean
5-5-5-5-5
Tag: crossfit open
Tuesday WOD 19/7
Strength
Strict press
5-5-5-5-5
Metcon
5 Rounds FT
10 deadlift 80/60
25 push up
Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5
Tuesday WOD Front Squat and more….
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
Saturday partner WOD
Partner WOD
400m Wall ball carry
100 wall ball
90 sit ups
80 pull ups
70 Double unders
60 deadlifts 60/40
50 lateral bar burpee
40 front squats 60/40
30 HSPU
20 calorie row
1 partner working at a time split reps as needed.
Friday WOD Thruster, lunge and more
Metcon
Thruster (from rack)
3 x 10
Front rack lunge
3 x 12
Metcon for time
20 calorie Row
20 box overs
20 Kettlebell swing 32/24
Tuesday WOD chipper
Metcon 30min AMRAP
Run 400m
6m HS Walk
20 KB swings 32/24
3 Rope climb 12ft
Olympic Lifting
2 hang clean+2 power clean + 2 clean
Thursday 4th WOD Cindy
Strength
Max effort pull ups
rest as needed
Max effort push ups
Metcon
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups 15 Air Squats
Olympic Lifting
Clean
1-1-1-1-1
Thursday WOD Deadlift 1RM and more
Strength
Deadlift
1-1-1-1-1
Metcon
5 Rounds For time
10 hang Power snatch 35/25
10 Front rack lunge
10 shoulder to overhead
Olympic Lifting
OHS
1-1-1-1-1
Tuesday WOD Back Squat and more…
Strength
Back Squat
1-1-1-1-1
Metcon 12min AMRAP
2 Overhead squat 45/30
2 Later bar burpee
4 Overhead squat 45/30
4 Later bar burpee
Continue by 2 reps
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD Strict press and more….
Strength
Strict Press
1-1-1-1-1
Metcon
5 Rounds For Time
10 HSPU
10 Toes to Bar
10 Ring dip
10 box overs
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD ‘The Will’
Congratulations to the young pup William for member of the month. These are his 3 favorite movements. Be sure to come along and throw down with Will and push him along.
The ‘Will’
20min cap
5 Rounds For Time
10 Squat Clean 60/40
12 Lateral bar burpee
15 Pull up
Friday WOD Deadlift and more
Strength
deadlift
3-3-3-3-3
Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge
