Accessory work
2min each arm ME
single overhead kettlebell walk
Strength
Turkish get up
3×5 (each side)
Bench press
3×5 65%, 75%, 85%+rep
Metcon
6min AMRAP
6 Cluster 50/35
12 burpee
Tag: CrossFit
Saturday WOD
TT 800m run
Strength
Squat snatch
1-1-1-1-1
Friday WOD
Jackie
For time:
Row, 1000 m
50 Thrusters, 20/15
30 Pull-ups
Finisher
3min Plank
Wednesday WOD
3 Rounds For time
20 kettlebell swing 32/24
20 Kettlebell alt lunge 32/24
5m Handstand walk
3 Rope climb
Olympic Lifting
Hang clean
1-1-1-1-1
Tuesday WOD
For time
Row 500m
400m run
50 squat snatch 35/25
50 pull ups
400m run
50 Ground to overhead 35/25
10 Bar muscle up
Olympic Lifting
Hang snatch
1-1-1-1-1
Monday WOD
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Saturday WOD double bench mark
Annie
50-40-30-20-10
double under
sit up
CrossFit Total 2
Clean
Bench press
OHS
1-1-1
Thursday WOD
Strength
Bench press
1-1-1-1-1
Strength
Front squat
1-1-1-1-1
Metcon
8min AMRAP
10 HSPU
20m walking Lunge
Olympic lifting
Clean and Jerk
1-1-1-1-1
Monday WOD
Please note the next two weeks we will be testing our 1RM lifts and also some bench mark WOD
Strength
Back squat
1-1-1-1-1
Strength
Strict press
1-1-1-1-1
Metcon
Row TT
500m
DT 5 rounds for time of:
12 Deadlifts 70/50
9 Hang Power Cleans,
6 Push Jerks
Saturday WOD
Metcon
7 Rounds For Time
10 Power snatch 35/25
15 Lateral bar burpee
Friday WOD
Strength
Strict pull Up
5 x 5
Metcon
Assault Cal 30/25
Row Cal 30/25
50 Double under
20 Double Kettlebell box step over 20/12
Thursday WOD
Strength
Bench press
5/3/1 75% 85% 95%
Metcon
3 Rounds For time
12 Alt front rack lunge 45/30
15 toe to bar
5 ring dip
Olympic Lifting
Clean
1-1-1-1-1-1
