WORKOUT OF THE DAY (WOD)

CrossFit

Wednesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A1: Metcon (Time)


5 Rounds of:
10 Cal Row
5 Squat Cleans 185/125

Rest 1 minute between rounds
Rest 5 minutes

A2: Metcon (Time)


3 Rounds of:
200m Farmer Carry R/G
50 Air Squats
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. BTN Split Jerk Press
3 x 5 @40-60%

B. Clean + Hang Clean + Jerk
1 × 1+1+2@70%
2 × 1+1+2@75%
3 × 1+1+2@80%

C. Back Squats
5-5-5-5-5 (HAP)
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Sweat

Metcon (Time)


4 Rounds of:

800m Run
25 American KBS G/Y
25 Burpee Box Jumps 24”/20”
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A1: Power Snatch


6 min EMOM of:

3 Power Snatches (HAP)

*increase weight each set

Metcon (No Measure)


REST 3 MINUTES

A2: Power Clean


6 min EMOM of:

3 Power Cleans (HAP)

*increase weight each set

Metcon

B: Metcon (Time)


5 Rounds (18:00 CAP)

60 DU or 1:00 SU/DU practice
12 HSPU
:30sec. Dead Hang L-Sit Hold

Rest 1 minute between rounds
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CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


For 14 minutes, every 2 minutes perform:

Sets 1 & 2: 5x
Sets 3 & 4: 3x
Sets 5, 6 & 7: 1x

Heavy as possible

Metcon

B: Metcon (AMRAP - Reps)


4 Sets of:

1:00 Dbl. KB Front Squats B/W
Rest 30 seconds
1:00 Dbl. KB RDL B/W
Rest 30 seconds
1:00 Dbl. KB Swing B/W
Rest 30 seconds
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


800m Run

2 Rounds of:
30 Box Jumps 24"/20"
30 Pull Ups

800m Run

1 Round of:
45 Power Clean & Jerk 95/65
100 Sit Ups

800m Run
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


42 Burpees
30 Russian KB Swings R/G
18 Deadlifts 225/155
30 Russian KB Swings R/G
42 Burpees

Accessory

B: Metcon (No Measure)


4 x 1:00/:30
Forearm Plank Hold
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CrossFit

Open 17.5

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A1: CrossFit Games Open 17.5 (Time)


10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

A2: CrossFit Games Open 17.5 Scaled (Time)


10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Snatch Pull + Tall Snatch
3 x 2 + 2 @40-60%

B. Snatch + Hang Snatch + Tall Snatch
1 × 1+1+1@70%
2 × 1+1+1@75%
3 × 1+1+1@80%

C. Front Squats
3-3-3-3-3 (HAP)
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


For 14 minutes, every 2 minutes perform:

4 Split Jerks

Heavy as possible

Metcon

B: Metcon (Time)


3 Rounds of:

20 Push Press 115/85
500m Row
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