WORKOUT OF THE DAY (WOD)

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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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


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

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

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

Sweat
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CrossFit Structured - Sweat


Metcon

Metcon (Time)


800m Run
100 Air Squats
100 Push Ups
100 Sit Ups
100 Ball Slams 30/20
800m Run
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CrossFit

Wednesday- Crossfit
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


800m Run
100 Air Squats
100 Push Ups
100 Sit Ups
100 Ball Slams 24"/20"
800m Run
BK: 1-mile Run instead of 800m
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (6 Rounds for time)


For 24 minutes, every 4 minutes perform:

1:00 Max DU
12/10/8/6/4/2 Power Snatch
12 Pull Ups

M: 95/115/135/155/185
F: 65/75/85/95/105/115

Accessory

B: Metcon (No Measure)


4 sets of:

5 HSPU
+
5sec. hold
+
5 HSPU
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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:

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

Heavy as possible

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

4 min AMRAP:
3 Clusters 155/105
6 Burpee Box Jumps 24"/20"

Rest 2 minutes
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch Pull + Muscle Snatch
3 x 2 +1 @40-60%

B. Power Snatch
1 x 3 @70%
3 x 3 @75%

C. Power Clean
1 x 3 @70%
3 x 3 @75%
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CrossFit

SOS
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


3 Rounds of:

30 Push Ups
30 Cal Row
30 Pendlay Rows 95/65

then,

100 DU

then,

21 - 15 - 9 - 15 - 21

KB Push Press G/Y
SDLHP 95/65
200m Run (between rounds)
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


24 min AMRAP of:

12 Squat Cleans 115/85
200m Run
12 Front Rack Lunges 115/85 (6/side)
200m Run
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch Pull + Snatch + Hang Snatch
4 x 2 +1+1@40-60%

B. Snatch
1 x 2 @70%
1 x 2 @75%
3 x 1 @80%

C. Front Squats
5 x 2 (HAP)
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