WORKOUT OF THE DAY (WOD)

CrossFit

Max Effort Monday – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Deadlift (10-10-10-10-10)


*Work up to a 10rm

*There are a lot of reps, so really focus on a neutral spine. Try not to over extend (duck butt) or round out (camel back).

Metcon

B: Metcon (No Measure)


15 min EMOM of:

1. 8 RDL’s 155/105
2. 25 Sit Ups
3. 50 DU

Extra Credit

C: Pull Up Program


Pause/Negative Pull Ups (3sec. hold at the top and work 3sec. negative)
4 x 3-5

Pendlay Row
4 x 12, 10, 8 , 6

Wide Grip pulldown w/ bands
3 x 1min Max Reps (quality/controlled reps)
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CrossFit

SOS

CrossFit Structured - WOD


A: Metcon (Time)


30 - 20 - 10

OH Squats 95/65
Box Jumps 24”/20”

800m Run

50 - 40 - 30 - 20 - 10

Air Squats
Pull Ups
Push Ups
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Jerk Balance
3 x 3 @light

B. Push Jerk + Split Jerk
1 x 2+1 @60%
1 x 2+1 @70%
1 x 2+1 @75%
3 x 2+1 @85%

C. Push Press
4 x 5 @(HAP)

D. OH Squat
4 x 2 @80% (4:2:0)
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


16 min EMOM of:

Odd: 10 Burpees
Even: 15 A. KB Swings

Rest 4 minutes..
at the 20 minute mark,

3 Rounds of:

400m Run
40 DU
40 W. Russian Twist (20/15)
(20/side)
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Drop Snatch
3 x 3 @30-50%

B. Power Snatch
1 x 3 @60%
1 x 3 @70%
1 x 2 @75%
1 x 2 @80%
2 x 2 @85%

C. Snatch Pull
3 x 4 @85%+

D. Front Squat
4 x 2 @80% (4:2:0)
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CrossFit

ThighDay Friday
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean


5 min EMOM

3 Squat Cleans (TnG)

*Start @50% and build up

Rest 2 minutes

For 5 minutes, every 30 seconds

2 Squat Cleans (TnG)
*use the weight found on the last set of 5 min EMOM

Metcon

B: Metcon (No Measure)


18 min EMOM of:

1. 9 T2B
2. 12/15 Cal Row
3. 18 Wall Balls 20/15
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CrossFit

Max Effort- Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


2-2-2-1-1-1-1

*Work up to a heavy single

Metcon

B: Metcon (Time)


10 Rounds of:

50 DU
10 Push Press @50% of Part A
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


30 Man Makers Y/P

400m Run

70 Ball Slams 30/20

400m Run

30 Man Makers
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CrossFit

Wednesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Reps)


20 min AMRAP of:

Max Push Ups

EMOM 2 Deadlift @85%

Accessory

B: Metcon (AMRAP - Reps)


2 Rounds of:

2min. Max Sit Ups

Rest 1 minute

Extra Credit

C: Pull Up Program


Dead hang
4 x 30 seconds

Banded pull-ups 5 x 8-12

KB row 3 x 15, 12, 9, 6
(increase weight each set)
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

Metcon (No Measure)


5 Rounds of:

20 KB Swings O/B
64' Box Push
20 Burpees
200m Run

Rest as needed, then...

4 sets of:

:30sec Forearm Plank
:30sec Side Plank (rt)
:30sec Side Plank (lt)
Rest 30 seconds
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