WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Sotts Press (5 x 3)
Snatch Balance (5 x 3)
Squat Snatch (5 x 5)
EMOM 5 TnG
Metcon
Metcon (Time)
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

Directly Into...

10-20-30:
Bar-Facing Burpees
Calorie Row
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CrossFit

Stamina Squat Monday!
Stamina Squat Monday!
Happy 2nd Birthday Enzo!
Weightlifting
Stamina Squatting (@ 72% of 3RM)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Metcon
Metcon (Time)
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)
Extra Credit
Metcon (AMRAP - Reps)
On the 2:00 x 5 Sets:
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining
Score HSPU
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CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (Time)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch Pull (5 x 2)
2 sec pause at the knee
80%-90%
Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Start at 60% and build to a heavy
Metcon
Metcon (Time)
For Time:
10 Rounds of "Chest to Bar Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)
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CrossFit

Chipper
Chipper
Friend Thursday! Bring a friend for free =)
Metcon
Metcon (Time)
21 - 15 - 9
T2B
KB Thrusters 44/26
Burpees
Metcon
Metcon (Time)
500 Double unders

Perform 5 burpees every 2 Min
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for reps)
"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5:
Buy-In: 50 Wall Balls (20/15)

AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5:
Buy-In: 35 Wall Balls (20/15)

AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)

AMRAP 5:
Buy-In: 20 Wall Balls (20/15)

AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
Score each round
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CrossFit

CrossFit
CrossFit
Weightlifting
Strict Press (5 x 3)
Push Press
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses

Pausing Drive: Pause 2 seconds in the dip position, then launch the bar off the shoulders with just the legs
Drive: Same as above, just without the pause in the dip
Sets: 60-65-70-70-70% off 1RM Jerk
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 American Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
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CrossFit

CrossFit
CrossFit
Weightlifting
Stamina Squatting (@ 78% of 3RM)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Sotts Press
5 Minutes to Build to Moderate Set of 3
Drop Snatch
5 Minutes to Build to Moderate Set of 3
Squat Snatch
On the Minute x 5:
5 Touch and Go Squat Snatches

Start at 60% and build
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
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