Technique
Rope climb
Strength
Back Squat
1-1-1-1-1
Metcon
Dead by
Thruster 50/35
Finisher
Team AMRAP 4min
ME Rope Climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Tag: crossfit open
Tuesday WOD
Metcon
3 Rounds For Time
100 Double under
40 Pull up
30 KB swing 32/24
20 Alt dumbell snatch 22/15
10 wall climb
Olympic Lifting
snatch
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
For Time
30-25-20-15-10
Kettlebell swing 24/16
Toes to bar
Double unders
Olympic Lifting
Squat clean
5-5-5-5-5
Monday WOD ‘Testing Week’
Strength
Deadlift
1-1-1-1-1
Metcon
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Thursday WOD (Kettlebell technique)
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Friday WOD and 18.1
Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Strict press
5/3/1 75%, 85%, 95%+rep
AMRAP 4min
Assault bike ME calories
AMRAP 4min
Row ME calories
CrossFit Open 18.1 kicks off from 5pm
Monday WOD
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
30-25-20-15-10
Wall ball
Burpee
Olympic Lifting
1-1-1-1-1
Snatch balance + 3 OHS
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds FT
30 Double under
20 Burpee onto plate
Thursday WOD
Strength
Strict pull up
3×5
Metcon FT
30 cal assault bike
30 cal row
40 alt DB snatch 22.5/15
40 box jump 24/20
400m run
Tuesday WOD
Strength
Power clean T&G
3×5 40%, 50%, 60%
Metcon
5 rounds
5 bar muscle up
10 Deadlift 120/80
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Wednesday WOD
Technique WOD
Rope climb technique
Metcon 25min AMRAP
800m run
10 box jump
3 rope climb 14ft
Olympic Lifting
Overhead squat
3-3-3-3-3
Tuesday WOD
Strength
Squat Snatch + 3 OHS
3 x 1
Metcon
5 Rounds For Time
8 Front Squat
12 Lateral bar burpee
Finisher
2min ME Knee to elbow
Olympic Lifting
3 position clean 1-1-1-1-1
