Metcon
5 Rounds For Time
400m run
20 sit up
20 wall ball
20 Kettbell swing 32/24
Tag: CrossFit
East Saturday WOD
Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
Tuesday WOD
Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD 1RM strict press
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1
Saturday WOD
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Friday WOD Bench press and more
Strength
Bench press
1-1-1-1-1
Metcon
21, 15, 9
Push press 42.5/30
Pull up
Sit up
Thursday WOD
Strength
Deadlift
1-1-1-1-1
Metcon
3 rounds for time
12 hang power snatch 35/25
14 OHS
16 lateral bar burpee
5:30pm
ROM WOD
Monday WOD Testing Week
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Wednesday WOD bench press and more
Strength
Bench press
3×3 70%, 80%, 90 +rep
5 Rounds FT
8 Deadlift 100/70
12 HSPU
12 Pull up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Thursday WOD
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Tuesday WOD
Metcon
Complete as many rounds as possible in 20 mins of:
Run, 400 m
40 Double Unders
30 Thrusters, 35/25 kg
20 Toes-to-bars
Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch
Monday WOD
Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
Karen (2 waves)12min cap
150 WB for time
Olympic Lifting
Snatch
1-1-1-1-1
