WORKOUT OF THE DAY (WOD)

CrossFit

ME Lower

CrossFit Structured - WOD


Weightlifting

A: Back Squat


For 15 minutes, every 3 minutes perform:

10 Back Squats (HAP)
100m Run

Metcon

B: Metcon (No Measure)


4 Rounds of:

15 OH Squats 95/65
12 Box Jumps 24”/20”
9 Wall Balls 20/15
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Snatch off blocks above the knee
Heavy 3

Clean off blocks above the knee
Heavy 3
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CrossFit

SOS
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CrossFit Structured - WOD


Metcon

Metcon (No Measure)


4 x 500m Row
Rest 2 minutes b/w sets

Rest as needed

12 min AMRAP of:
20 Alt.KB Snatch G/Y
20 Burpees

Rest as needed

3 Rounds of:
50 DU
8 Power Cleans 155/105
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CrossFit

DE Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Snatch


12 min EMOM of:

1 Power Snatch + 1 Snatch Push Press + 1 OH Squat
Sets 1-6 @70% of Snatch
Sets 7-12 @75%

Metcon

B: Metcon (Time)


5-10-15-20
HSPU
40-30-20-10
Cal Row
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Hi Hang Clean + Clean
2+1@50%
2+1@55%
2+1@60%

Clean W/ a 3 second pause at mid shin
3@70%
3@75%
3@80%
2x3@85%

Back Squat
5@65%
3x5@75%

Front Squat
4x5@65%
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CrossFit

DE Lower
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


12 min EMOM of:

Front Rack Box Squat
4 @70% of FS 1RM

Metcon

B: Metcon (Weight)


For 18 minutes, every 3 minutes perform:

10 Step Back Lunges (5/side) HAP
25 Air Squats
Score weight used
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CrossFit

Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


10 Rounds of:

12 Cal Row
12 Snatches 95/65
12 Pull Ups
BK: 15 Cal Row, 135/95, 6 MUP
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Metcon

Metcon (Calories)


35 min EMOM of:

1. 12 KB C&J (rt)
2. 12 KB C&J (lt)
3. 12 Burpees
4. 1:00 Max Cal Row
5. Rest
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CrossFit

ME Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Jerk (Find a 1+1RM)

Metcon

B: Metcon (AMRAP - Rounds and Reps)


2 x 7 min AMRAPs of:

9 Push Ups
6 Box Jumps 24”/20”
3 P.C. & J @70% of part A

Rest 2:30
BK: 30"/24"
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Muscle Snatch
3 x 5 HAP

Snatch W/ a 3 second pause at mid shin
3@70%
3@75%
3@80%
2x3@85%

Back Squat
5@60%
3@70%
2@80%
2@90%
1@95%

Front Squat
5@65%
4@75%
4@80%
4@85%
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