Tag: crossfit south east

Tuesday WOD all about strength

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
3-3-3-3-3

Strength
Alt Front rack lunge
3-3-3-3-3

Finisher
Part A Strength
ME back squat @ 50% of body weight 2min

Part B
ME wall climb 2min

Part c
ME sit up 2min

Olympic Lifting
Overhead Squat
3-3-3-3-3

Friday WOD strict press and partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
5-5-5-5-5

Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee

*split reps as needed

 

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
AMRAP 30min
30 Sit up
10 strict pull up
5 deadlift 100/80
30 double unders

Olympic Lifting
Overhead squat
6-6-6-6-6

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
1 Strict press + 2 push press + 4 push jerk
1-1-1-1-1

Metcon  
3 Rnd For Time
30 Double under
20 hang power clean 45/30
10 HSPU

Finisher
1 attempt of Max effort unbroken Double under

Olympic Lifting
Snatch grip deadlift + snatch pull + high pull + snatch + OHS

Wednesday WOD Turkish get ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Technique/warm up
Turkish get ups and KB ground to overhead (clean and jerk/power snatch)

Strength
Turkish get up
4 x 5 per side

Metcon
5 Rounds For time:
20 Alt KB ground to over head 20/12
1 legless rope climb

Olympic Lifting
Floor press
10-8-6-8-10

Tuesday WOD 18th

by Adm1n_Acc3ss, posted in Daily WOD

technique/warm up
Wall ball clean

Chipper 20min cap
5 rounds for time
15 pull ups
15 sit ups
200m plate pinch carry 10/5
15 wall ball clean

Olympic Lifting
Complex
power clean – hang power clean – squat clean – hang squat clean – 3 front squats

Monday WOD 17th

by Adm1n_Acc3ss, posted in Daily WOD

Strength
2 strict press + 3 push press + 5 push jerk
1-1-1-1-1

Metcon
5 rounds for time
3 hang power snatch 35/25
6 OHS 35/25
9 Back squat 40/30
12 push up
*HPS, OHS, back Squat to be performed un-broken 200m run if broken

Olympic Lifting
Complex
power snatch-hang power snatch – squat snatch – hang squat snatch – 3 OHS

Wednesday WOD 1rm Back Squat and more…

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
15 burpee
15 Wall ball

Finisher
2min ME
Knee to elbow

Olympic Lifting
Clean and jerk
1-1-1-1-1

Tuesday WOD Deadlift super set with ME row calories

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories

*Total calories

Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)

Olympic Lifting
Snatch
1-1-1-1-1

Tuesday WOD back squats and more….

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3-3-3-3-3

Metcon
21-15-9
squat clean 45/30
chest to bar pull up

Olympic Lifting
3 position clean
1-1-1-1-1