Strength
Back squat
3-3-3-3-3
Metcon
21-15-9
squat clean 45/30
chest to bar pull up
Olympic Lifting
3 position clean
1-1-1-1-1
Tag: CrossFit
Saturday WOD Chipper get your motor started
For time
200 double unders
1km run
100 burpees
80 sit ups
60 Kettlebell swings 20/12
40 box overs
20 calories Row
Friday WOD (snatch technique and skills progressions)
Technique 30min
Squat Snatch
Metcon
AMRAP 10min
8 Power snatch 42.5/30
15 wall ball 10/6
Finisher
tabata 6 rounds
20/20
hollow rocks
Thursday Metcon 29/9
Metcon
4 Rounds For time
400m run
5 Muscle up
10 Toes to bar
15 KB swings 32/24
Olympic Lifting
OHS
5-5-5-5-5
Wednesday WOD Push press and more
Strength
Front Squat
5-5-5-5-5 with 3 sec pause
Metcon
3 Rounds For Time
12 hang power clean 42.5/30
10 shoulder to overhead
8 OH alt lunge
Olympic Lifting
Squat Snatch (Touch & Go)
5-5-5-5-5
Tuesday WOD (bring your A game)
Chipper
10 rounds for time
7 deadlift 100/70
9 pull up
12 lateral burpee over bar
Finisher
ME sit up
3min
Olympic Lifting
2 push press + 3 push jerk
Monday WOD and mobility
Mobility 20min
Metcon
10 rounds For time
15air squats
10 HSPU
30 Double under
Olympic Lifting
Grace
30 clean and jerk for time
Saturday Member of the month WOD
MEMBER OF THE MONTH WOD
JESS
Partner WOD
For time: Row, 1 km
Overhead Plate Carry, 20/10 kg,400 m
50 Power Cleans, 60/40 kg
40 Deadlifts, 60/40 kg
30 Lateral Burpee (Over Barbell)s
20 Rope Climbs, 12 ft
*plate for power clean/deadlift are to be used for overhead carry.
Split reps as needed
Friday WOD 23/9
Strength
1 strict press- 2 push press – 4 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
50 Double under
15 shoulder to overhead 45/30
15 pull up
Thursday WOD (Bring your long socks)
Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean
Max effort rope climb 12ft remaining time 30min
Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3
Wednesday WOD deadlifts and more
Strength
Deadlift
7-7-7-7-7
Super set
Max effort push up
*score total push up
Metcon 12min EMOTM
10 KB Kettlebell swing
ME burpee
*score total burpee
Finisher
plank 1min each side
1min front
3min total
Olympic Lifting
Snatch with 3 sec pause
3-3-3-3-3
Tuesday WOD Squat clinic
Warm up/technique
Squat clinic
Strength/technique
Back squat
3×7
Front Squat
3×7
OHS
3×7
Metcon
Run 1km TT
Olympic Lifting
3 push press + 4 push jerk
1-1-1-1-1
