WORKOUT OF THE DAY (WOD)

CrossFit

Weightlifting

CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Hang Snatch + Snatch + OH Squat
1 x 1+2+1 @50%
1 x 1+2+1 @60%
5 x 1+1+1 @70%

B. Snatch Deadlift
4 x 4 @80%+

C. Back Squats
4 x 3 @ 75%
Tempo= 0:4:0
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A: Pull-ups


For 12 minutes, every 2 minutes perform:

6-8 Weighted Pull Ups

Metcon

B: Metcon (Time)


15 min CAP

3 Rounds of:

21 Pull Ups
15 Push Press 95/65
9 P. Snatches
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


100 Ball Slams 30/20
800m Run
100 Burpees
800m Run
100 KB Swings O/B
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CrossFit

Cardio Wednesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


40 Wall Balls 20/15
40 Push Ups
40 DU
400m Run
30 Wall Balls
30 Push Ups
30 DU
400m Run
20 Wall Balls
20 Push Ups
20 DU
400m Run
10 Wall Balls
10 Push Ups
10 DU
400m Run
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CrossFit

Sweat
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

Metcon (No Measure)


2 Rounds of:

5 min AMRAP:
15 Cal Row
15 Headcutters G/Y

Rest 1 minute

5 min AMRAP:
40 DU
15 K2E

Rest 1 minute

5 min AMRAP:
200M Run
15 Wall Balls 20/15

Rest 1 minute
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Hang Clean + Clean + Jerk
1 x 1+2+1 @50%
1 x 1+2+1 @60%
5 x 1+1+1 @70%

B. Rack Pulls (ATK)
4 x 5 @100%+

C. Front Squats
4 x 3 @75%
Tempo= 0:4:0
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Hang Power Clean


For 14 minutes, every 2 minutes perform:

Hang Power Cleans
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
4 x 3 @ 70%

Metcon

B: Metcon (AMRAP - Rounds and Reps)


14 min AMRAP of:

8 Deadlifts 225/145
8 Box Jumps 24”/20"
8 KB Swings G/Y

Rest 1 minute between rounds
BK: 275/175, 30"/24", R/B
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CrossFit

Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Overhead Squat


A1. Warm up to 75% of OH Squat 3rm

A2. For 12 minutes, every 2 minutes perform
3 OH Squats @75%

Metcon

B: Metcon (2 Rounds for time)


With a running clock....

0:00-5:00
“Fran”
21 - 15 - 9
Thrusters 95/65
Pull Ups

5:00-10:00
21 - 15 - 9
Bar over Burpees
Pull Ups
Whatever time is left within the 5 minute window, you rest.

At the end of the workout, you will have two separate scores.
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CrossFit

Tuesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean


For 12 minutes, every 2 minutes perform:
Power Clean + Hang Clean

Sets 1-3: 2+1 @50-70%
Sets 4-6: 1+1 @80%

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

4 min AMRAP of:
10 KB Push Press G/Y
5 Strict Pull Ups / 10 Banded / 15 Jumping / 15 RR

Rest 1 minute in-between rounds
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


20 minutes to establish a
Back Squat 1 Rep Max

Metcon

B. : Metcon (AMRAP - Reps)


12 min AMRAP of:

200m Run
20 OH Lunges 45/35 (10/side)
20 Goblet Squats G/Y
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