Muscle up technique/skills
Metcon
20min AMRAP
25 Kettlebell swing 24/16
10 OHS 45/30
5 Muscle up
Tag: CrossFit
Thursday WOD
Strength
Strict pull up
3×5
Metcon FT
30 cal assault bike
30 cal row
40 alt DB snatch 22.5/15
40 box jump 24/20
400m run
Tuesday WOD
Strength
Power clean T&G
3×5 40%, 50%, 60%
Metcon
5 rounds
5 bar muscle up
10 Deadlift 120/80
Olympic Lifting
Strict press + 2 push press + 3 push jerk
1-1-1-1-1
Monday WOD
Strength
Power snatch T&G
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
50 double under
30 wall ball 10/6
15 Toe to bar
Finisher
2min Hollow Hold
Olympic Lifting
DB Single arm sots press
5-5-5-5-5
Wednesday WOD
Technique WOD
Rope climb technique
Metcon 25min AMRAP
800m run
10 box jump
3 rope climb 14ft
Olympic Lifting
Overhead squat
3-3-3-3-3
Wednesday WOD (8am only)
Hope you all have an nice Christmas with your family and friends!
Strength
Back Squat
10-10-10
Metcon
30-25-20-15-10
Air squat
push up
Kettbell swing 24/16
Wednesday WOD
Strength
Bulgarian single leg squat
3 x 5
(Use box/bench + KBs/DBs)
Metcon
10-8-6-4
Front Squat 70/50
HSPU deficit
(20/10 plate)
Olympic Lifting
1-1-1-1-1
1 x Push jerk
2 x Split jerk
Monday WOD
I hope everyone had a great time at the Xmas party!!! Now its time to get back into some training 🙂
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Buy in
30 KB swings 32/24
Then
5 Rounds For time
5 Rounds of
15 Toe to bar
20 Wall ball 10/6
Then
Buy out
30 KB swings
Olympic Lifting
1-1-1-1-1
Power snatch
Hang snatch
High hang snatch
Saturday WOD
Metcon
20min AMRAP
Run 400m
3 Bar muscle up
6 Squat 80/60
Friday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
For Time
Row 1km
30 Toe To bar
20 DB thruster 22.5/15
Thursday WOD/Skills technique
Skills/Technique
Kipping/butter fly pull up
Metcon
Cindy
5 pull up
10 push up
15 air squats
5:30pm OPEN GYM, STRETCH, CORE WOD
Wednesday WOD
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
Run 800m TT
Olympic Lifting
Snatch + Hang snatch + 3 OHS
1-1-1-1-1
