Tag: try 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

 

Thursday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Bench press
3×5 65%, 75%, 85%+rep

Metcon
10 Rounds For time
30 Double under
3 rope climb

Accessory
4min max time under tension
Double KB front rack walk

Olympic lifting
Clean + FS + Power Clean + FS + Hang Clean + FS
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

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