For Time
35min AMRAP
1.2km Block run
50 double unders
30 Sit ups
20 wall ball
Tag: crossfit WOD
Friday WOD
Strength
Strict pull up
5×5
Metcon
For time
Assault Cal 30/25
20 Box jump 20/20
20 Kettlebell swing 32/24
20 pull up
Thursday WOD
Technique
Toe to bar
Metcon
5 Rounds For time
400m run
20 thruster 42.5/30
10 Toe to bar
Olympic Lifting
Cluster
5-5-5-5-5
Tuesday WOD
Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%
Metcon
4 Rounds For time
10 push press 45/30
50 Air squats
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Monday WOD
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
20 Kettlebell swing 24/16
15 burpee
Finisher
3min Plank
Olympic Lifting
Snatch balance
5-5-5-5-5
Saturday WOD
Metcon
Buy in
1.6km run
then….
25min AMRAP
8 pull up
12 sit up
15 wall ball
Friday WOD
Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
8 deadlift 80/60
4 Ring Muscle up
Finisher
Tabata 6 rounds
20sec work 20sec rest
hollow rocks
Thursday WOD
Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
For time
5 Rounds for time
15 hang squat clean 45/30
10 Toe to bar
Olympic Lifting
OHS
1-1-1-1-1-1
Friday WOD
Strength
Push press
3×3 70%, 80%, 90%+
super set
Bent over row
3×3
Metcon
3 Rounds For Time
15 Toe to bar
20 single Dumbbell overhead squat 22.5/15
Wednesday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30
Finisher
Tabata hollow rocks
20sec work 20 sec rest
Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1
WOD Tuesday 4th
Metcon
For Time
Row 1km
50 deadlifts 100/70
400m KB farmer carry 24/16
Olympic Lifting
3 position clean
1-1-1-1-1
