WORKOUT OF THE DAY (WOD)

CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A1: Snatch


1 x 3 @50%
1 x 3 @60%
3 x 3 @70%

A2: Snatch Pull


3 x 4 @ 80%

Metcon

B: Metcon (Time)


100 HSPU
*Scale as needed
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


2-2-2-2-2-2-2

*Pause for 3 seconds at the bottom of each rep

*Work up to a heavy 2

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

10 Dbl. KB Swings B/W
10 Dbl. KB Squat Cleans B/W
10 Dbl. KB Front Squats B/W
BK: G/Y
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 3 @60%
1 x 3 @70%
1 x 2 @75%
3 x 1 @80%+ if technique permits

B. Clean & Jerk
1 x (1+1)2 @60%
1 x (1+1)2 @70%
1 x (1+1)2 @75%
3 x 1+1 @80%+ if technique permits
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


25 min AMRAP of:

4 Deadlifts @80%
12 T2B
48 Double Unders
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CrossFit

Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


For 10 minutes, every 2 minutes perform:

10 Back Squats

*Work up to a heavy

Metcon

B: Metcon (Time)


50 - 30 - 10

Wall Balls 20/15
Burpees
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Hang Clean Pull + Hang Clean
3 x (1+1)2 @50-60%

B. Hang Clean
1 x 2 @65%
1 x 2 @70%
2 x 2 @75%

C. Front Squats
5 x 4 @75%
5:2:0
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Gymnastics

A: Pull-ups


For Max Reps

60sec. Pull Ups

Rest 2 minutes

60sec. C2B

Rest 2 minutes

60sec. Muscle Up

Metcon

B: Metcon (3 Rounds for reps)


21 min EMOM of:

1. 40sec. SDLHP 75/55
2. 40sec. Box Jumps 24"/20"
3. 40sec. Sit Ups
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CrossFit

SWEAT

CrossFit Structured - Sweat


Sweat

A: Filthy Fifty (Time)


For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
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CrossFit

Wednesday
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CrossFit Structured - WOD


Metcon

Metcon

A: Metcon (Time)


4 Rounds of:

400m Row
25 Push Ups
25 Power Snatches 75/55

Rest 2 minutes
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