WORKOUT OF THE DAY (WOD)

CrossFit

Deload Week
Deload Week
Happy Birthday Sergio Plasencia!
Weightlifting
Tempo Deadlift (7 Sets of 3 - Climbing)
Regular pull off ground, 5 second negative.
*After each set, attempt handstand walk
Metcon
Metcon (Time)
200 Meter Run, 21 Deadlifts (185/125)
200 Meter Run, 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (185/125)
200 Meter Run, 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (185/125)
200 Meter Run, 6 Handstand Push-ups
RX+ Strict HSPU
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CrossFit

Deload Week
Deload Week
Weightlifting
Snatch Complex
6 Sets, On the 2:00:
Power Snatch + Hang Squat Snatch + Squat Snatch
(60% – 65% – 70% – 75%x3)
Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Metcon
Metcon (Time)
3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike
15 Hang Power Cleans (115/85)
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CrossFit

SOS
SOS
Metcon
Alexander (Time)
5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
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CrossFit

Partner Saturday
Partner Saturday
Metcon
Metcon (Time)
For Time:
30 Chest to Bar Pull-Ups
800 Meter Run (together)
30 Power Snatches (135/95)
800 Meter Run (together)
30 Power Snatches (135/95)
800 Meter Run (together)
30 Chest to Bar Pull-Ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Deadlift
On the Minute x 8 (2 reps) climbing
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
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CrossFit

Chipper
Chipper
"Chipper" (Time)
100 DU

10 burp ball slam 20/10#
20 push press 95/65#
30 pull ups
40 kb swing g/y
50 sit ups
40 kb swing g/y
30 pull ups
20 push press 95/65#
10 burp ball slam 20/10#

100 DU

RX+: 105/95#; 30/20; O/B
Metcon
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
3-Position Squat Snatch + Snatch Balance
5 Sets @ 70%
Power Snatch + Squat Snatch
1 Complex On the 2:00 x 5 Sets – 80%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (95/65)
30 Double Unders
15 Toes to Bar

RX+ 115/80
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
All Sets completed "On the 3:00" (+2% from last)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Metcon
Metcon (AMRAP - Reps)
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups
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CrossFit

SOS
SOS
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
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