Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Tag: learn crossfit
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
Friday WOD
Metcon
Fight gone bad style
4 rounds 1min per station
Toes to bar
Calorie row
Box jump
Kettlbell swing 24/16
Dumbell ground to overhead 22.5/15kg
Rest 1 minute
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
Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up
Finisher
3min Plank
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
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
Tuesday WOD
Strength
Strict press
3×3 70%, 80%, 90%+rep
Metcon
EMOTM 14min
5 pull up + 10 push up
ME Double Under
Olympic Lifting
3 position clean 1-1-1-1-1
Monday WOD 1RM back squat
Strength
Back squat
1-1-1-1-1
Metcon
buy in
100 Double under
then
50-40-30-20-10
sit up
wall ball
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
Strength
Back Squat
3-3-3
front Squat
3-3-3
Alt front rack Lunge
6-6-6
Metcon
8min
1km run
then
ME burpee
Friday WOD
Metcon
7 Rounds For Time
9 power snatch 45/30
15 Wall ball
20 Double under
Wednesday WOD Push Jerk
Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
Tuesday Chipper
Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken
Olympic Lifting
Power clean T&G
3-3-3-3-3
