Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar
Olympic Lifting
Power clean t&g
5-5-5-5-5
Tag: crossfit open
East Saturday WOD
Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
Tuesday WOD
Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Friday WOD Bench press and more
Strength
Bench press
1-1-1-1-1
Metcon
21, 15, 9
Push press 42.5/30
Pull up
Sit up
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
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
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
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
Friday WOD
Metcon
7 Rounds For Time
9 power snatch 45/30
15 Wall ball
20 Double under
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
Tuesday Chipper
Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken
Olympic Lifting
Power clean T&G
3-3-3-3-3
