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 south east
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
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Monday WOD Deadlifts, strict press and more
Strength
Deadlift
3-3-3-3-3
super set
Strength
Strict press
3-3-3-3-3
Metcon
10min EMOTM
8KB swing 32/24
ME burpee
Olympic Lifting
Power snatch t&G
3-3-3-3-3
THE JESS
Congratulations to member of the month Jess Roche! This WOD is dedicated to 3 of her favorite movements
THE JESS
5 Rounds For Time
50 sit ups
25 Kettlebell swings 24/16
5 rope climb 12ft
Thursday WOD pause front squat
Strength
3sec pause Front squat
4×10 @55% 1RM
Metcon
For time
100 burpees
Olympic Lifting
2 strict press + 3 push press + 5 push jerk
Tuesday WOD Pull ups
Skills/progressions
Kipping pull ups/butterfly
or
strength
5 x 10 strict pull up
Metcon
15min AMRAP
20 sit up
15 shoulder to overhead 45/30
10 pull up
Olympic Lifting
Squat clean
5×10
Thursday WOD 20min AMRAP
Metcon
20min AMRAP
50 Double under
10 deadlift 80/60
5 muscle up
Olympic Lifting
DT
5 Rounds for time
12 deadlift
9 hang power clean
6 shoulder to overhead
Tuesday WOD Back squats and more…
Strength
Back squat
1-1-1-1-1
Metcon
30-25-20-15-10
Kettlebell swing 24/16
Wall ball 10/6
Olympic Lifting
Overhead Squat
1-1-1-1-1
Monday WOD strict press + Cindy
Strength
Strict Press
1-1-1-1-1
Metcon
Cindy 20min AMRAP
5 pull up
10 Push up
15 air squat
Olympic Lifting
Snatch
1-1-1-1-1
Saturday Partner WOD
Partner WOD
10 Rounds For time
10 Deadlift 100/70
20 pull up
30 push ups
*Share reps as needed.
Friday WOD Wall balls
Metcon
Strength
Front Squat
3-3-3-3-3
Metcon 8min AMRAP
Row 500m
Then
Max effort Wall ball 10/6 remaining time
