Strength
Strict press + 2 Push press + 3 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
14 Front rack lunge 45/30
20 toe to bar
Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1
Tag: learn crossfit
Monday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
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
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
Wednesday WOD
Metcon
5 Rounds For time
400m run
20 pull up
20 Front Squat 45/30
Finisher
3min ME plank
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Strict press
5/3/1 75% 85% 95%
super set
Dumbbell Lateral rear raise
5-5-5
Deadlift
5/3/1 75% 85% 95%
Metcon
Death by
Kettlebell swing 32/24
Burpee
Olympic Lifting
snatch
1-1-1-1-1
Saturday WOD
Part A
EMOM 7min
5 deadlift 100/70
ME lateral bar burpee
Rest 3 min
Part B
FOR TIME
75 sit up
1.6km run
50 wall ball
Friday WOD
Metcon
50 hang power clean 45/30
20 pull up
50 Shoulder to overhead
20 pull up
50 Front rack lunge
20 pull up
Thursday WOD
Strength
Back Squat
3×3 70%, 80%, 90%+
Metcon
21-15-9
Squat clean 45/30
toe to bar
Finisher
1min ME
Front squat 45/30
Olympic Lifting
Snatch balance
3-3-3-3-3
