WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


800m Run

30 - 20 - 10

KB Deadlifts R/G
Box Jumps 24”/20”

800m Run

30 - 20 - 10

KB Lunges G/Y
Burpee Box Jump Overs

800m Run
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CrossFit

Wednesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


32 min EMOM of:

1. 6 Back Squats 225/175
2. 12 Burpees
3. 18 Wall Balls 20/15
4. Rest

Mid-line Accessory

B: Metcon (AMRAP - Reps)


2 Sets of:

2 min AMRAP of:

Max Sit Ups

Rest 1 minute
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
3 x 2 @ 85%

B. Clean Pull + High Pull
4 x 1 + 2 @85%

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

Sweat
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CrossFit Structured - Sweat


Sweat

Metcon (No Measure)


32 min EMOM

1. 40sec. KB Front Squats B/W
2. 40sec. Burpees
3. 40sec. Wall Balls 20/15
4. Rest
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CrossFit

Tuesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


6 min AMRAP of:
12 Power Snatch 95/65
50 DU

Rest 2 minutes

6 min AMRAP of:
9 Power Snatch 115/80
50 DU

Rest 2 minutes

6 min AMRAP of:
6 Power Snatch 135/95
50 DU

Accessory

B: Metcon (No Measure)


5 Sets of:

10 HSPU
:30sec. Hollow Body Rock

Rest 1 minute between sets
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CrossFit

Max effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Sumo Deadlift


For 14 minutes, every 2 minutes perform:

4 Sumo Deadlifts

*work up to a heavy 4

Metcon

B: Metcon (Time)


Buy in: 800m Row

3 Rounds of:

20 Box Jumps 24"/20"
15 Dbl. KB Swings G/Y
10 T2B
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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 3 @80%

B. Jerk Drive
4 x 4 80%

C. OH Squat
4 x 3 (0:4:0) @70%
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CrossFit

SOS
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: CrossFit Games Open 15.3 (AMRAP - Reps)


14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
REST 5 MINUTES, THEN...

B: CrossFit Games Open 15.5 (Time)


For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
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CrossFit

Saturday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


In teams of two, complete:

100 Power Snatches 95/65
100 A. KB Swings O/B
100 Burp Box Jumps 24”/20”
1 Mile Run
*Split the reps. Run together
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CrossFit

OLY

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 3 @80%

B. Snatch Deadlift
5 x 5 @80%

C. Front Squat
4 x 3 (0:4:0) @70%
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