WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon

Metcon (AMRAP - Reps)


Every 5min. x 3 Rounds:
Run 400m
20 SDHP's 75/55
Max TTB in remaining time...

immediately into;

Every 5min. x 3 Rounds:
Run 400m
20 Push Press 75/55
Max TTB in remaining time...
Please drop all 10s and 15s from the waist.
NOT overhead. Forever.
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CrossFit

OLY – Week 3
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CrossFit Structured - Olympic Lifting


Sotts Press (3 x 5)


Athlete chooses weight

High hang Snatch + Hang Power Snatch (1 RM)

High hang Snatch + Hang Power Snatch (3 x 1+1 @ 85% of what you just hit)

High Hang power clean + FS with 2 sec pause in hole (3 x 1+3 @ 65%)

Push Press + Push Jerk (3 x 2+3 HAP)

Accessory

Strict T2B (4 x 6)

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CrossFit

Partner WOD Saturday!

CrossFit Structured - WOD


Metcon

Metcon (Time)


For Time: (CAP: 15min.)
80-60-40-20
Wall Balls 20/14
20-40-60-80
Hang Power Cleans 115/75

Metcon

Metcon (Time)


For Time: (CAP: 15min.)
80-60-40-20
TTB
20-40-60-80
Jerks 115/75
Teams of 2.
Only 1 person works at a time.
RX+ 135/95 or 30/20 Wall Ball.
Off Menu RX+ is both :)
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CrossFit

MASH
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CrossFit Structured - WOD


Metcon

Metcon (Time)


"The STRUCTURED Seven"

7 Rounds For Time:
7 Handstand push-ups
7 Thrusters 135/95
7 Burpees
7 Deadifts 245/165
7 Bench Press 135/75
7 American KB Swings 70/53
7 Pull-ups
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CrossFit

CrossFit
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CrossFit Structured - WOD


Weightlifting

Snatch


Every 3min. x 5 Rounds:
250m Row
1 Snatch (Climbing)
*trying to hit a max on the last round.

Metcon

Metcon (AMRAP - Reps)


Every 3min. x 5 Rounds:
200m Run
Max OHS in remaining time 95/65.
*Rest 5min. Between Section 1 and 2.
*RX+ 135/95 OHS

Accessory

Metcon (No Measure)


*Accessory Work is weighted Planks.
1min. on x 1min. off. 3 Rounds.
Advanced is 50 GHDs in 1 set. (not for new people)
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CrossFit

MASH
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CrossFit Structured - WOD


Metcon

Metcon (Time)


21-15-9
Deadlifts 225/155
Box Jumps 30/24"

3 Rounds for time *CAP 15 min
20 Front Rack Lunges 135/95
50 DU
25 Push-ups

Buy out
50 cals on Bike
I want everyone getting around 4-5min rest between workouts. However I do want everyone starting each wod together, so depending on when everyone is finishing and when the coach wants to start the next part will be the rest break. Have fun!
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CrossFit

Crossfit
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CrossFit Structured - WOD


Metcon

Metcon (AMRAP - Reps)


Every 5min. x 3 Rounds:
Run 400m
15 Snatches 95/65
Max TTB in remaining time...

immediately into;

Every 5min. x 3 Rounds:
Run 400m
15 Clean and Jerks 95/65
Max TTB in remaining time...
Not gunna lie, this one is going to be hard. Please drop all 10s and 15s from the waist. NOT overhead. Forever.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Weightlifting

Back Squat (20 rep Max)


You guys should know the deal by now. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you have Parkinson's Disease about 14 reps in.

Metcon

Metcon (AMRAP - Rounds and Reps)


14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
Because it's 20 rep day I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Weightlifting

Bench Press (5 x 5)


Start at 65% effort and climbing

Metcon

Metcon (AMRAP - Reps)


15min. to get as far as possible...
50-40-30-20-10
Double Unders
Sit-Ups

immediately into;
10-20-30-40-50
Alt. DB Snatch 50/35
Pull-Ups

RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
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CrossFit

CrossFit
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CrossFit Structured - WOD


Metcon

Metcon (AMRAP - Rounds)


EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups

Please put weight in comments.
RX+ is 12 Push-Ups. Doable.

Metcon

Metcon (AMRAP - Rounds)


EMOM x 10min.
12 American KB Swings 53/35
12 Air Squats

RX+ 14 Swings, 14 Air-Squats. Doable.

Accessory

Metcon (No Measure)


400m Farmer Carry (2) 53/35 KB's
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