WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Rounds and Reps)
[Teams of 3]
AMRAP 25:
7 Power Snatches (95/65)
20' Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20' Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)
Metcon (Time)
Individual WOD
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20' Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20' Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)
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CrossFit

WOD
WOD
Weightlifting
Jerk Drive
Jerk Drive Complex [On the 0:00]

4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 70% of 1RM Split Jerk
Set 2: 75% of 1RM Split Jerk
Sets 3-4: 80% of 1RM Split Jerk
Split Jerk
Split Jerk Complex [On the 7:00]

On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk

pause on the first rep (2 seconds in dip, 2 seconds in catch)
Clean and Jerk
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk

*week 1 of 3
Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/15)
15 Amer Kettlebell Swings (53/35)
9 Pull-ups

RX+ Chest to Bar PU
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CrossFit

WOD
WOD
Weightlifting
Bench Press (5x5)
Metcon
Metcon (Time)
On the 4:00 x 4 Rounds:
9 Devil's Press (50's/35's)
24/18 Calorie Row

Score slowest round
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CrossFit

WOD
WOD
Weightlifting
Clean and Jerk
On the 3:00 x 5 Rounds
50 Double Unders
2 Power Cleans
2 Front Squats
2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95/65
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time:
800 Meter Run
60/40 Calorie Bike
40 Toes to Bar
200 Meter Sand Bag Run (70/50/35/25)
40 Wreck Bag Box Step-ups (70/50/35/25) (24"/20")
60/40 Calorie Bike
800 Meter Run
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CrossFit

WOD
WOD
Weightlifting
Front Squat
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

Score slowest round
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
30-20-10
Assault Bike Calories
Wall Balls 20/15

Rest 3 Min

20-15-10
Power Cleans 135/95
Burpee Box Jump Over 24/20

RX+ 155/105
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CrossFit

WOD
WOD
Weightlifting
Power Snatch
On the Minute x 3:
5 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:
3 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:
1 Power Snatch
Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
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CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans 95/65 RX+ (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans 115/85 RX+ (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans 135/95 RX+ (185/135)
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