Strength
1 Push press + 4 push jerk
1-1-1-1-1
For Time
Row calories 40/30
Run 800m
Then 3 rounds
10 pull up
15 push up
20 air squats
5pm OPEN 18.4
Tag: CrossFit
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
12 Hang power snatch 40/30
15 V-up
Wednesday WOD
Technique WOD
Wall ball
Strength
Back squat
3×5 65%, 75%, 85%+rep
Alt Front rack lunge
3 x 8
Strict press
3×5 65%, 75%, 85%+rep
Finisher
3min AMRAP
Wall ball
Olympic Lifting
Power clean T&G
5-5-5-5-5
Monday WOD
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
Thursday WOD (Kettlebell technique)
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Tuesday WOD
Metcon
AMRAP 5min
5 Deadlift 100/70
10 push up
Rest 3min
AMRAP 5min
5 shoulder to overhead 60/40
10 Kettlebell swings 32/24
Rest 3min
AMRAP 5min
10 pull up
6 front squat 60/40
*score total reps
Finisher
100 sit up for time
Monday WOD
This week is deload week in our strength compartment. Be sure to follow the % correctly and use this as an opportunity to reset for testing next week
Strength
Squat snatch T&G
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
400m run
5 wall climb
Olympic Lifting
5-5-5-5-5
2 push press + 3 push jerk + 1 split jerk
Friday WOD and 18.1
Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Strict press
5/3/1 75%, 85%, 95%+rep
AMRAP 4min
Assault bike ME calories
AMRAP 4min
Row ME calories
CrossFit Open 18.1 kicks off from 5pm
Wednesday WOD
Strength
Bench Press
5/3/1 75%, 85%, 95%+rep
Metcon
For Time
5 rounds For Time
6 toe to bar
12 Thruster 50/35
24 Double under
Olympic Lifting
1-1-1-1-1
power snatch + hang snatch + OHS
Monday WOD
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
30-25-20-15-10
Wall ball
Burpee
Olympic Lifting
1-1-1-1-1
Snatch balance + 3 OHS
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds FT
30 Double under
20 Burpee onto plate
Monday WOD
NEW STRENGTH CYCLE–
Strength
Back squat
3×5 65%, 75%, 85%+rep
1 Strict press + 2 push press + 3 push jerk
1-1-1
Metcon
10min AMRAP
20m Double KB or DB rack lunge 20/12
12 HSPU
Olympic Lifting
Squat Snatch
5-5-5-5-5 (re set each rep)
