Tag: crossfit WOD

Friday WOD – BEAR COMPLEX

by Adm1n_Acc3ss, posted in Daily WOD

Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up

Strength
Bear complex
7-7-7-7-7

Use the heaviest weight you can for each set.

Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.

Do 5 rounds total working up to your max.

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Accessory/Strength
KB bottoms up single arm strict press
3 x 5

Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30

Core Finisher
1min each side
Side plank dumbbell OH raised

Olympic Lifting
Hang clean
1-1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball

Olympic Lifting
Jerk
1-1-1-1-1

 

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
5/3/1 75% 85% 95%

For time
Assault bike 30/25 cal
20 squat clean 45/30
15 bar facing burpee

*perform squat clean unbroken touch and go or 5 wall ball penalty applies

Olympic Lifting
OHS
1-1-1-1-1-1