Tag: CrossFit

Friday WOD strict press and partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict press
5-5-5-5-5

Metcon
Partner WOD
50-40-30-20-10
Thruster 20/15
burpee

*split reps as needed

 

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
AMRAP 30min
30 Sit up
10 strict pull up
5 deadlift 100/80
30 double unders

Olympic Lifting
Overhead squat
6-6-6-6-6

Tuesday WOD strict pull ups and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict pull up
5×5
super set
5×10

Metcon
15min AMRAP
400m run
5 wall climb
15 Kettlebell swing 32/24

Olympic Lifting
3 position clean
2-2-2-2-2

Monday WOD Floor press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Floor press
5-5-5-5-5
Super set each set
Max effort unbroken
push up

Metcon
3 Rounds For time
5 Ring dip
10 Thruster 40/30
15  Knee to elbow

Olympic Lifting
1 push press + 2 push jerk + 3 split jerk
1-1-1-1-1

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
1 Strict press + 2 push press + 4 push jerk
1-1-1-1-1

Metcon  
3 Rnd For Time
30 Double under
20 hang power clean 45/30
10 HSPU

Finisher
1 attempt of Max effort unbroken Double under

Olympic Lifting
Snatch grip deadlift + snatch pull + high pull + snatch + OHS

Tuesday WOD Overhead squats and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
OHS
7-7-7-7-7

Metcon
5 Rounds For time
3 bar muscle up
6 Hang power snatch 40/30
12 air squats

Olympic Lifting
Snatch balance
5 x 7 (technique)

Monday WOD Deadlifts and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
7-7-7-7-7

Metcon
8min EMOTM
5 burpees then
Max effort KB swings 32/24
*score total KB swings

Finisher 3min
Max effort plank

Olympic Lifting
Snatch T&G
7-7-7-7-7

Saturday Partner WOD

by Adm1n_Acc3ss, posted in Daily WOD

Partner WOD
For time
50 pull ups
400m run
50 wall ball
400m run
50 hang power clean 50/35
400m run
50 shoulder to overhead
400m run

*split reps as needed, WB and BB must not touch the ground in 50 reps = 10 burped penalty