WORKOUT OF THE DAY (WOD)

CrossFit

OLY

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Power Clean + Clean - 75% x (1+1) x 4 (% of power clean)
Snatch Balance - 70%x3x2, 75%x3x2, 80%x3
Push Press - 80%x5x5
Muscle Snatch - 65%x5, 70%x4, 75%x3x2

Accessory

Metcon (No Measure)


3 sets; no rest:
12 Back Extensions
12 Sit Ups
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


EMOM x 12min.
Odd: 15/12 Cal Row
Even: 15 Box Jumps 24/20
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 1min.---

EMOM x 12min.
Odd: 12/10 Cal Bike
Even: 15 SDHP's 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
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CrossFit

CrossFit
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CrossFit Structured - WOD


Split Jerk


If you are feeling it, go for a 1RM. If you not or you just want to work on form do sets of 3. Remember after you catch to recover with your front foot first and then brings your legs back together before you bring the weight back down.

Metcon (AMRAP - Rounds)


EMOM x 7min. (same minute)
10 Wall Balls 20/14
5 Jerks 115/75

Rest 1min.

EMOM x 7min. (same minute)
8 TTB
4 Hang Power Cleans 115/75

RX+ is 135/95 and 10 TTB on part 2
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Power Snatch + Snatch - 75%x (1+1) x 4 (% of power snatch)
Jerk - 78%x3x5
Clean Pull - 96%x5x5
Back Squat - 75%x5, 80%x5x3, 83%x3, 80%x5
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CrossFit

WOD

CrossFit Structured - WOD


Metcon (Time)


Bull (Time)

2 Rounds for time of:
200 Double-Unders
50 Overhead Squats
50 Pull-ups
1-Mile Run
In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010

*95/65 OHS
RX+ 135/95 OHS
*A 100/70 Cal Assault Bike can be subbed at anytime for the mile run.
*50min. Time CAP
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Snatch - 70%x2, 75%x2, 80%x1, 85%x1
Clean & Jerk - 70%x2, 75%x2, 80%x1, 85%x1
Back Squat - 65%x5, 70%x5, 75%x4, 80%x3x2
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CrossFit

OLY

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


3-Position Snatch - 70%x1x2, 75%x1x3
Snatch Pull - 93%x5x5
Snatch Push Press - 75%x5x5
Good Morning - 27%x8x3 (% of Back Squat)

Accessory

Metcon (No Measure)


3 sets; no rest:
15 KB Swings
15 Sit Ups
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CrossFit

SWEAT!
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CrossFit Structured - SWEAT!


Metcon (Time)


For time:
Three rounds of:
50 Russian KB Swings 50/35
75 Double-Unders
then,
Three rounds of:
21 Wall balls 20/14
21 TTB
then,
200m Farmer Carry with (2) 70/53lb KBs
1 Mile Bike (Ladies .7 miles)
200m Farmer Carry with (2) 70/53lb KBs
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CrossFit

CrossFit
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CrossFit Structured - WOD


Front Squat


Front Squat (Max Week )

Warm up to 75% and then start the rep scheme

5 x 75%
3 x 80%
3 x 85%
1 x 90-95%
1 x 100%

*Try for a new max. DO NOT hit your old one. Try something about 5-10% less for a single and then try something over your current 1RM. Even if it's just the 1.25s :)

Metcon (AMRAP - Rounds and Reps)


8min. AMRAP:
8 Pull-Ups
12 H.R. Push-Ups
16 Alt. DB Snatches 45/25

Rest 2min.

8min. AMRAP:
8 Burpees
12 DB Push Press 45/25
16 Alt. DB Lunges 45/25
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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (Time)


For time:
Three rounds of:
7 Deadlifts 265/185 (RX+ 335/205)
75 Double-Unders
then,
Three rounds of:
21 Wall balls 20/14
21 TTB
then,
200m Farmer Carry with (2) 70/53lb KBs
1 Mile Bike (Ladies .7 miles)
200m Farmer Carry with (2) 70/53lb KBs
*I want the deadlifts to be challenging! If you get into a traffic jam on the bikes, then do a team style switch every .2 miles.
*I will also trade a 400m farmer carry with 53/35s if you're scared of the 70/53s ;)
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