WORKOUT OF THE DAY (WOD)

CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
3 x 2 @90%

B. BTN Strict Press
4 x 8 HAP

C. OH Squat
4 x 3 (0:4:0) @80%
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CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

B: Metcon (Time)


100 Burpees
1 Mile Run
10 Rope Climbs or 30 Pull Ups
1 Mile Run
100 KB Clean O/B
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CrossFit

Max Effort – Upper
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


For 14 minutes, every 2 minutes perform:

1 Power Snatch + 1 Hang Snatch + 1 Snatch
(HAP)

Metcon

B: Metcon (AMRAP - Reps)


3 Sets of:

1:00 Deadlift 95/65
Rest 30 seconds
1:00 Squat Clean 95/65
Rest 30 seconds
1:00 Cal Row
BK: 135/95
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
3 x 2 @90%

B. Clean Pull
4 x 4 @85%

C. Back Squat
4 x 3 (0:4:0) @80%
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CrossFit

Cardio Wednesday
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


10 min EMOM of:
Even: 12/15 Cal Row
Odd: 20 Ball Slams 30/20

Rest 2 minutes

10 min EMOM of:
Even: 50 DU
Odd: 15 AKB Swings O/B

Rest 2 minutes

10 min EMOM of:
Even: 45sec. Burp Shuttle Run
Odd: 12 Box Jumps 24”/20”
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


10 min EMOM of:
Even: 12 Cal Row
Odd: 15 Ball Slams 30/20

Rest 2 minutes

10 min EMOM of:
Even: 50 DU
Odd: 15 AKB Swings O/B

Rest 2 minutes

10 min EMOM of:
Even: 45sec. Burp Shuttle Run
Odd: 12 Box Jumps 24”/20”
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds)


60 Push Press 115/85
800m Run
60 Pull Ups
800m Run
60 Push Ups

Accessory

B: Turkish Get Up (30x (15/side))

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CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


For 14 minutes, every 2 minutes perform:

3 Back Squats (HAP)

A2. 2 min AMRAP of:

Back Squats @50% of A1
(Do NOT drop the bar)

Metcon

B: Metcon (No Measure)


12 min EMOM of:

Even: 8 RDL’s 155/105
Odd: 6/6 Dbl. KB FR Lunges B/W
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 2 @85%

B. Push Press
4 x 10 @ HAP

C. OH Squat
4 x 3 (0:4:0) @75%
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CrossFit

SOS
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CrossFit Structured - WOD


Metcon

A: Isabel (Time)


For Time: 30 Snatches, 135# / 95#
Rest 5 minutes

B: Metcon (Time)


42 - 30 - 18

Clean & Jerk 95/65
Cal Row
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