WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run
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CrossFit

WOD
WOD
Weightlifting
Clean and Jerk
Clean and Jerk Primer
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk

Complex
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
100' Bear Crawl
5 Power Clean and Jerks (135/95)
15/12 Calorie Assault Bike

RX+ 100' Handstand Walk /C&J @ 185/135

Score slowest round
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CrossFit

WOD
WOD
Weightlifting
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
5 Rounds
500 Meter Row
21 AbMat Sit-ups
12 Burpees
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CrossFit

WOD
WOD
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/53)
1 Minute Max Calorie Bike
1 Minute Rest
Metcon
Metcon (AMRAP - Reps)
Every 2 Minutes x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
Max Wallballs (20/15)
Mid-line Accessory
Metcon (No Measure)
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms

Rest as Needed Between Sets
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CrossFit

Workout of the Day
Workout of the Day
Gymnastics
Metcon (3 Rounds for reps)
Gymnastics Capacity

On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max Double-Unders
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
Metcon
Metcon (AMRAP - Reps)
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
...
Add 3 Reps Each Round

Box: (24"/20")
Barbell: (135/95)
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CrossFit

WOD
WOD
Weightlifting
Snatch
Snatch Primer
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch
Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
50 C2B Pull-ups
50 Overhead Squats (115/85)

RX+30 Bar Muscle-Ups
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time (12 Minute Cap):
50 Pull-ups

Every 2 Minutes [Starting at 0:00]
9/6 Calorie Ski
3 Power Snatches (115/85)

RX+ 30 Ring Muscle-ups
Metcon
Metcon (Time)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

Record all seven rounds below, where our *slowest* of the seven counting as our score for the workout
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CrossFit

WOD
WOD
Weightlifting
Clean and Jerk
Clean and Jerk Primer
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 40% of 1RM Clean and Jerk
Sets 3-5: 45-55% of 1RM Clean and Jerk

Complex
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk
Metcon
Metcon (Time)
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
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CrossFit

WOD
WOD
Gymnastics
Metcon (AMRAP - Reps)
AMRAP 8:
5 Burpees to Target (6")
3 Kipping Handstand Push-ups
5 Burpees to Target (6")
6 Kipping Handstand Push-ups
5 Burpees to Target (6")
9 Kipping Handstand Push-ups
...
Add 3 Handstand Push-ups Each Round
Metcon
Metcon (Time)
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run
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CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Reps)
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24""/20"")
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24""/20"")
[On the 10]: 21 Front Squats (115/85)
[On the 12]: 21 Power Cleans (115/85)
[On the 14]: 21 Box Jump Overs (24""/20"")
[On the 16]: 21 Front Squats (115/85)
Metcon
Metcon (Time)
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 1 Minutes Between Sets
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