WORKOUT OF THE DAY (WOD)

CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (Time)
Teams of 3

1 Mile Med Ball Run (30/20)
150/100 Calorie Assault Bike
100 Hang Power Snatches (115/75)
80 Overhead Squats (115/75)
60 Squat Snatches (115/75)
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CrossFit

CrossFit
CrossFit
Weightlifting
Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

Increasing by 2% on all lifts today from last week's effort.
Metcon
Metcon (Time)
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
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CrossFit

Chipper WOD
Chipper WOD
Metcon
Metcon (Time)
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
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CrossFit

CrossFit
CrossFit
Weightlifting
Push Press
4 Sets of 6 Repetitions
Set #1 - 73%
Set #2 - 75%
Set #3 - 77%
Set #4 - 79%
Metcon
Metcon (Time)
3 Rounds:
10 Front Squats (155/105)
20 Chest to Bar Pull-Ups
50 Double-Unders
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CrossFit

CrossFit
CrossFit
Gymnastics
Strict HSPU (10 sets of 30% of max)
Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

Dumbbell Strict Presses
Barbell Half Presses

Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.

Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - let's choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1:00 - Max Burpee Box Jumps (24/20)
1:00 - Power Cleans (115/85)
1:00 - Assault Bike Calories
1:00 - Rest
RX+ 155/105
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CrossFit

Crossfit
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Crossfit
Weightlifting
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 68%
Changing to Singles...
Set #5 - 72%
Set #6 - 76%
Set #7 - 80%
Sets #8, 9, 10 - 84%
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CrossFit

SOS
SOS
Metcon
Metcon (2 Rounds for time)
0-10 min
6 rounds
5 Deadlift 275/205
10 Bar Over Burpees

10-20 min
6 rounds
10 AKBS 70/44
5 Box Jumps 24/20
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