Tag: learn crossfit

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Accessory/Strength
KB bottoms up single arm strict press
3 x 5

Metcon
3 Rounds for time
15 Hang to shoulder to overhead 45/30
8 OH lunge 45/30

Core Finisher
1min each side
Side plank dumbbell OH raised

Olympic Lifting
Hang clean
1-1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball

Olympic Lifting
Jerk
1-1-1-1-1

 

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
5/3/1 75% 85% 95%

For time
Assault bike 30/25 cal
20 squat clean 45/30
15 bar facing burpee

*perform squat clean unbroken touch and go or 5 wall ball penalty applies

Olympic Lifting
OHS
1-1-1-1-1-1

 

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep

Metcon
For time
3 Rounds
10 power snatch 40/30
20 wall ball
3 Rounds
5 power snatch 50/35
10 wall ball

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + snatch High pull + snatch
1-1-1-1-1