WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Hang Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
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CrossFit

CrossFit
CrossFit
Gymnastics
Handstand Skill Work
12 min EMOM of:

L1:
Even: 30second Pike Hold (on Box or Floor)
Odd: Rest

L2:
Even: 6x Pike Press (on Box) + 10second hold
Odd: Rest

L3:
Even: 4x Strict HSPU + 6x Kipping HSPU
Odd: Rest
Metcon
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat (E2OM x 6)
3@75%
1@85%
3@78%
1@88%
3@81%
1@91%
Metcon
Metcon (5 Rounds for time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Extra Credit
Front Rack Lunge (2 x 14 @ 46%)
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CrossFit

SOS
SOS
Weightlifting
Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
Metcon (Time)
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
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CrossFit

Partner Saturdays
Partner Saturdays
Metcon
Metcon (Time)
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Tire Flips
... Directly into..
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/115)
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for reps)
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″
Metcon (3 Rounds for reps)
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
2 Rounds For Time:
50 Barbell Thrusters 45/35
40 Sit-Ups
30 Ball Slams
20 KB Swings
10 KB Lunges
(Time CAP: 16min.)

Rest 4min.

20min. AMRAP:
15/10 Cal Bike
30 Pull-Ups or Ring Rows
400m Row
30 H.R. Push-Ups
400m Run
30 Double Unders (60 singles)
Score AMRAP
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for reps)
Team of 2

"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 95/65
Second 50 Reps - 115/80
Time Remaining - 135/95

Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/80
Second 50 Reps - 155/95
Time Remaining - 185/105

Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185
Metcon
Metcon (Time)
Solo Bar Star

For Time:
21 Overhead Squats (95/65)
21 Bench Press (135/95)
21 Deadlifts (185/135)

15 Overhead Squats (135/95)
15 Bench Press (155/105)
15 Deadlifts (255/165)

9 Overhead Squats (185/125)
9 Bench Press (185/125)
9 Deadlifts (305/185)
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CrossFit

Crossfit
Crossfit
Weightlifting
3-Pause Power Clean (6x2)
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5+6 - Build to a heavy.
Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike
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CrossFit

Squat Monday
Squat Monday
Weightlifting
Pause Back Squat (7x1)
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.

Set #1 - 58%
Set #2 - 60%
Set #3 - 62%
Set #4 - 64%
Set #5 - 66%
Set #6 - 68%
Set #7 - 70%

Rest 60s between sets. All repetitions taken from the rack.
Squat Therapy (2 x 30-60sec)
2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.
Metcon
Metcon (Time)
3 Rounds:
800m Run
40 American Kettlebell Swings (53/35)
40 Wallballs (20/15)
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