WORKOUT OF THE DAY (WOD)

CrossFit

Deload Week
Deload Week
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy In: 200 Meter Run
Then, AMRAP:
21 Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 300 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Chest to Bar Pull-ups
9/6 Calorie Assault Bike
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CrossFit

Deload Week
Deload Week
Weightlifting
Snatch
Snatch Skill
On the Minute x 5:
Power Snatch + Hang Squat Snatch (60-63-65×3)

Directly Into…

On the Minute x 5: 2 Squat Snatches (70)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s
Squat Program
Back Squat (3×5 @ 70%; 1×5 @ 75%)
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CrossFit

SOS
SOS
Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
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CrossFit

PARTNER WOD
PARTNER WOD
Metcon
Metcon (Time)
Teams of 2

50-40-30-20-10:
Calorie Row
Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
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CrossFit

CrossFit
CrossFit
Weightlifting
Squat Clean (BUILD TO 1RM)
Metcon
Metcon (Time)
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
LVL 1 95/65
LVL 2 115/85
RX+ 155/105
Squat Program
Front Squat (HEAVY DOUBLE)
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CrossFit

CrossFit
CrossFit
Weightlifting
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)
Metcon
Metcon (AMRAP - Reps)
AMRAP 15:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Continue to add (3) reps until finish
Squat Program
Front Squat
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%
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CrossFit

CrossFit
CrossFit
Don't forget to tag @CrossfitStructured on IG and check into CS on FB!
Weightlifting
Split Jerk
3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93)
Gymnastics
Handstand Walk
Spend 10-15 minutes practicing
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
21 Hang Squat Snatches (75/55)
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CrossFit

CrossFit
CrossFit
Weightlifting
Power Clean (Build to Heavy 5-Rep Touch and Go)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/115)
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