WORKOUT OF THE DAY (WOD)

CrossFit

SOS
SOS
Metcon
Metcon (No Measure)
3 Rounds at about 75% effort:
500m Row
400m Run

At the 15min. mark get as far as possible in 10min...
10 Snatches 95/65 (Strong peeps 135/95)
10 a little heavier...
10 a little heavier...
Increase weight every 10 reps (make #s based off ability)

Rest 5min.

10min. to finish...
100 Overhead Squats 95/65
*Every time you break complete 1 rope climb
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CrossFit

SATURDAY – TEAM
SATURDAY - TEAM
Metcon
Metcon (AMRAP - Rounds and Reps)
Get as far as possible in 35min...

8 Rounds:
10 TTB
20 Push-Ups
30 Air Squats

8 Rounds:
12 Deadlifts #155/105
9 Hang Cleans
6 Jerks

8 Rounds:
30 Wall Balls 20/14
20 HSPUs
10 Power Cleans 155/105

*No rest between sections
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Rack Lunge (Work up to a 10RM)
5 each leg. Booty is going to be feeling like WHOA tomorrow. Sorry. Not Sorry. #Gainz
Metcon
Metcon (AMRAP - Reps)
On a 15-minute clock, for max reps each round...

From 0:00-3:00, Run 400m Then Do Max Pull-Ups
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats @135/95
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max Dips
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats @135/95

RX+ is Muscle Ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Strict Press (5 x 5)
5 hard sets. Do not count warm ups. Ladies, just keep working until the guys are done. You might have to do a few more sets than the guys.
Metcon
Metcon (AMRAP - Rounds)
EMOM x 10min. (Both in the same min.)
4 Devil Press 35/25
8 Wall Balls 20/14

*RX+ is 45/30lb
Accessory
Metcon (Time)
*Optional Burner if time allows*
_
2 Rounds: (CAP: 10min.)
100 Double Unders
50 Russian KB Swings 70/53
25 Sit-Ups with feet anchored on a KB
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CrossFit

CrossFit
CrossFit
Weightlifting
Olympic Weightlifting Total
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.
Metcon
Metcon (Time)
For Time:
500m Row
Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
Program Week 1
Build up to 60%
then
5 x 65%
5 x 70%
5 x 75%
5 x 80%
Max Reps at 85%
**Try to get more than 5
Metcon
Metcon (AMRAP - Reps)
Every 4min. x 5 Rounds:
15/12 Cal Bike
20 Alt. DB Snatches 50/35
Max TTB In Remaining Time...

*Score is total # of TTB only
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (Time)


Get as far as possible in 35min...

2 Rounds:
50 Calories, Assault Bike
25 TTB

3 Rounds:
50 Barbell Thrusters 45/35
25 Pull-Ups

4 Rounds:
50 Push-ups
25 American KB Swings

*No rest in between sections. I think some of you can finish this. Only 1 person works at a time. Teams of 2.
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CrossFit

Partner WOD!
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CrossFit Structured - WOD


Metcon (Time)


Get as far as possible in 35min...

3 Rounds:
25 Thrusters 95/65
25 Power Cleans

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Calories, Assault Bike
30 TTB

*No rest in between sections. I think some of you can finish this. Only 1 person works at a time. Teams of 2.
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


EMOM x 35min.
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55
Min 3: 15 Burpees
Min 4: 12/10 Cal Bike
Min 5: 15 Plate Sit-Ups 25/15
Min 6: 10 DB Power Cleans 50/30
Min 7: Rest :)
Plate Sit-Ups = lying flat sit-up and bring the plate towards the sky. When you come down it should be in a bench press position and back up.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Back Squat (3 x 10)


Don't kill yourself on this. 3 good sets of 65-70% effort. It is still a recovery week on squats.

Metcon (Time)


5 Rounds of:
10 Front Squats 115/75
10 Handstand Push-ups

Right into…

3 Rounds of:
20 Pull-ups
20 Wallballs (20, 14lb)

Right into...

1 Round of:
30 Toes to bar
30 Overhead Squats (95, 65lb)

RX+ is Strict HSPU's and 5 Muscle Ups instead of 20 Pull-Ups.

CAP: 20min.
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