WORKOUT OF THE DAY (WOD)

CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


10 min AMRAP of:

9 Snatches 135/95
6 T2B
3 Bar over Burpees

Rest 2 minutes

3 Rounds of:

30 Wall Balls
30 Pull Ups
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

()

Metcon (No Measure)


Snatch Pull + Snatch
1 x 2+1 @50%
1 x 2+1 @60%
1 x 2+1 @70%
3 x 1+1 @75%

B. OH Squats
5 x 3 @70%
5:2:0
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (AMRAP - Rounds and Reps)


A. For 12 minutes, every 2 minutes perform:

10 BB Squat Jumps
+
10 Box Jumps 24”/20”

Rest 5 minutes

B. 18 min AMRAP of:

30 FR Lunges 75/55
300m Run
30 KB Swings O/B
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CrossFit

Thanksgiving WOD

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


100 DU
50 Deadlifts 225/165
50 Burpees
50 Thrusters 95/65
50 Push Ups
50 Push Press 115/85
50 Pull Ups
100 DU
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CrossFit

Cardio Wednesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Buy in: 800m Run

20 Squat Clean 95/65
50 Air Squats
15 Squat Clean 135/95
50 Air Squats
10 Squat Clean 155/115
50 Air Squats
5 Squat Cleans 185/135

Cash out: 800m Run
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CrossFit

OlY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


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

B. Clean + Jerk
1 x 2+1 @65%
1 x 2+1 @70%
2 x 2+1 @75%

C. Front Squats
5 x 4 (heavier than last week)
5:2:0
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


Buy in: 800m Run

4 Rounds of:

75 Double Unders
50 Air Squats
25 Cal Row

Cash out: 800m Run
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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

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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