Strength (deload)
Back Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 wall ball
10 toe to bar
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Tag: learn crossfit
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
Metcon 18min cap
5 rounds for time
50 Double under
20 Toe to bar
10 box jump
Olympic Lifting
Hang snatch
1-1-1-1-1
Monday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Deadlift
5/3/1 75% 85% 95%
AMRAP 7min
5 Squat clean 60/40 T&G*
10 HSPU
*perform squat clean touch and go or 6 lateral bar burpee penalty
Olympic Lifting
OHS
1-1-1-1-1-1
Wednesday WOD
Metcon
25min AMRAP
3 ring muscle up
6 deadlift 120/80
9 HSPU deficit 20/10kg plates
Olympic Lifting
Snatch balance
3-3-3-3-3
Saturday WOD
For time
Block run 1.2km
5 deadlift 100/70
10 wall ball 10/6
Block run
10 deadlift 100/70
20 wall ball 10/6
Block run
15 deadlift 100/70
30 wall ball 10/6
Block run
20 deadlift 100/70
40 wall ball 10/6
Block run
25 deadlift 100/70
50 wall ball 10/6
Tuesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
For Time
30-25-20-15-10
Kettlebell swing 24/16
Toes to bar
Double unders
Olympic Lifting
Squat clean
5-5-5-5-5
Monday WOD at CFC
Strength
Back squat
3×5 65%, 75%, 85%+rep
Super super set
ME push up
3xME
Score + Total push up
Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….
Finisher
Hollow rock
5 rounds
20sec/work/rest
Olympic Lifting
Isabel
30 snatch for time
Monday WOD
With the 2018 Open now behind us, its a great opportunity to get super consistent and focused on our weekly training schedule.
Strength
Bech press
5/3/1 75%, 85%, 95%+rep
3 Rounds For Time
400m run
15 shoulder to overhead 45/30
12 toe to bar
Olympic Lifting
Snatch
1-1-1-1-1
Thursday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
12 Hang power snatch 40/30
15 V-up
Monday WOD
Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
Thursday WOD (Kettlebell technique)
Technique WOD Kettlebells swing
(bring your towel for this technique session)
AMRAP 18min
15 chest to bar pull up
10 Kettlebell swing 24/16
5 Thruster 60/40
5:30pm Open gym, ROM/WOD/CORE WOD
Monday WOD
This week is deload week in our strength compartment. Be sure to follow the % correctly and use this as an opportunity to reset for testing next week
Strength
Squat snatch T&G
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
400m run
5 wall climb
Olympic Lifting
5-5-5-5-5
2 push press + 3 push jerk + 1 split jerk
