Strength
Push Press
5-5-5-5-5
Metcon
21, 15, 9
Thruster 45/30
Toes to bar
Olympic Lifting
2 push jerk + 3 split jerk
Tag: crossfit open
Monday 9th WOD at CFC
Strength
Strict chest to bar pull up
5-5-5-5-5
super set
Ring rows
5-5-5-5-5
Metcon
10min AMRAP
5 Kettlebell swing 24/16
30 double under
10 Kettlebell swing
30 Double under
15 kettlebell swing
30 double under
continue….
Olympic Lifting
Power snatch T&G
5-5-5-5-5
Tuesday WOD Front squats and more
Strength
Front Squat
7-7-7-7-7
Metcon
27-21-15-9
Power snatch 35/25
double under
Olympic Lifting
3 Position Snatch
Wednesday WOD Sumo deadlifts and more
Metcon
5 Rounds FT
20 shoulder to overhead 45/30
15 box overs
10 Sumo Deadlift High Pull
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD strict press and more
Strength
Strict Press
1-1-1-1-1
Metcon 14min cap
4 RFT
10 HSPU
20 KB Swing 32/24
30 Double under
Olympic Lifting
Clean and jerk
1-1-1-1-1
Saturday Partner WOD ‘dont drop the bar’
Metcon
Partner WOD
100 deadlift 60/40
90 hang power clean
80 shoulder to over head
70 front squat
*bar must be passed to each partner. Each time the bar touches the ground perform 10 burpees each. Reps can be split as you like.
Friday WOD 18min triplet
Metcon 18min AMRAP
8 Ground to overhead 45/30
12 Toes to bar
16 box overs
Wednesday LONG ONE
Metcon 35min AMRAP
800m run
5 ring muscle up
10 HSPU
30 DU
Olympic Lifting
3 Position clean
1-1-1-1-1
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
Monday WOD
Well done to all who competed in 16.1 over the weekend!!! Bring on 16.2
Strength
Back Squat
7-7-7-7-7
Metcon
5 Rounds For time
30 DU
20 Sit up butterfly
5 Squat clean 60/40
Olympic Lifting
Overhead Squat
7-7-7-7-7
Friday WOD + Open 16.1
Strength
Squat clean
1-1-1-1-1
Metcon
For time
21 thruster
400m run
15 thruster
400m run
9 thruster
400m run
6 PM
Open 16.1
