Tag: learn crossfit

Monday WOD – Deload week

by Adm1n_Acc3ss, posted in Daily WOD

De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.

Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there

 

Strength (deload)
Strict press
3×5 40%, 50%, 60%

Metcon
50-40-30-20-10
Double under
Burpee

 

Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5

 

Friday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Push press
5/3/1 75% 85% 95%

8min AMRAP
1 Ground to overhead 50/35
1 ring muscle up
2 Ground to overhead 50/35
2 ring muscle up 3 Ground to overhead 50/35
3 ring muscle up continue

Finisher
Tabata Hollow rocks
6 rounds
20sec work 20sec rest

Monday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

Strict pull up
3 x 3

AMRAP 10min
20 Air squats
10 HSPU
3 rope climb 14ft

Olympic Lifting
3 position Snatch
1-1-1-1-1

MEMBER OF THE MONTH ‘GEORGIA’

by Adm1n_Acc3ss, posted in Daily WOD

‘The Georgia’

Team WOD (6 teams)

For time

Run 800m
Row 2km (team)
60 Sit ups sync (Partner)
Row 2km (team)
80 Shoulder to overhead 35/25 (Partner share reps)
Row 2km (team)

Run complete as a team row may start as soon as first runner is back
sit ups – partner sync
STOH – partner share reps 1 barbell between 2
Each 2km row may start as soon as a team member is ready