Strength
Bench Press
3×3 70%, 80%, 90%+
Metcon
14min AMRAP
5 Ring Muscle up
2 Rope climb 14ft
10 box jump 24/20
Olympic Lifting
3 position clean
1-1-1-1-1-1
Tag: learn crossfit
Tuesday WOD
Strength
3 position snatch
1-1-1-1-1
Metcon
5 Rounds For Time
20 Overhead squat 45/30
12 HSPU
Olympic Lifting
Snatch grip deadlift + snatch shrug + snatch high pull + snatch
1-1-1-1-1
Friday WOD – BEAR COMPLEX
Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up
Strength
Bear complex
7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.
Do 5 rounds total working up to your max.
Thursday WOD
Metcon
28min AMRAP
40 Double under
20 Alt pistol squats
10 HSPU
5 rope climb 14ft
Olympic lifting
2 push press + 3 push jerk
1-1-1-1-1
Wednesday WOD
Accessory
KB roman deadlift with band
3 x 5
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
5 Squat snatch 45/30
10 toe to bar
Olympic Lifting
Snatch balance + 4 OHS
1-1-1-1-1
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull 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
Squat clean
5-5-5-5-5
Monday WOD
Strength
Bench press
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
200m Overhead plate carry 20/10
20 KB swing 32/24
Olympic Lifting
Grace
30 clean and jerk
Saturday WOD
AMRAP 1min per station
3 rounds
Pull up
Toe to bar
rope climb
Assault bike
Dumbell alt snatch 225/15
box jump
Wall ball
2min rest
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon FOR TIME
20 power snatch 40/30
20 bar facing burpee
20 OHS 40/30
20 bar facing burpee
20 Squat snatch 40/30
Thursday WOD
Handstand push up technique
Metcon
18min AMRAP
3 bar mucle up
5 HSPU deficit (20/10 plates)
7 Deadlift 100/70
Finisher
3min ME sit up
Olympic Lifting
Cluster
5-5-5-5-5
Wednesday WOD
Strength
Back squat
3×5 40%, 50%, 60%
Metcon
FOR TIME
Row 750m
50 wall ball squat clean
30 burpee box over 20/20
20 Dumbell thruster 22.5/15
Olympic Lifting
Strict press + 2 push press + 3 split jerk
1-1-1-1-1
Monday WOD DELOAD WEEK
Strength (deload)
Deadlift
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 Kettlebell swing 24/16
10 toe to bar
Olympic Lifting
Snatch balance
5-5-5-5-5
