WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


40:00 CAP

30 - 20 - 10

Pistol Squats
Burpees
Sit Ups

800m Run

10 - 20 - 30

BB Thrusters 45/35
KB Swings O/B
T2B

800m Run
BK: R/G, 95/65
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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. Clean + Front Squat
1 x 2 + 3 @50%
1 x 2 + 3 @60%
1 x 2 + 3 @70%
1 x 2 + 2 @75%

1 x 2 + 2 @80%
2 x 2 + 2 @85%

B. Clean Pull
4 x 3 @90%
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Jerk


For 14 minutes, every 2 minutes perform (7 sets):

1 x 1+2 @50% of C&J 1rm
1 x 1+2 @60%
1 x 1+1 @70%
1 x 1+1 @75%
3 x 1+1 @80%

Metcon

B: Metcon (AMRAP - Rounds and Reps)


15 min AMRAP of:

25 Box Jump Overs 24"/20"
50 Push Ups
75 DU
BK: 30"/24"
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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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