WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


10 min EMOM of:
Even: 12 Cal Row
Odd: 15 Ball Slams 30/20

Rest 2 minutes

10 min EMOM of:
Even: 50 DU
Odd: 15 AKB Swings O/B

Rest 2 minutes

10 min EMOM of:
Even: 45sec. Burp Shuttle Run
Odd: 12 Box Jumps 24”/20”
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
3 x 2 @90%

B. Clean Pull
4 x 4 @85%

C. Back Squat
4 x 3 (0:4:0) @80%
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds)


60 Push Press 115/85
800m Run
60 Pull Ups
800m Run
60 Push Ups

Accessory

B: Turkish Get Up (30x (15/side))

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CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


For 14 minutes, every 2 minutes perform:

3 Back Squats (HAP)

A2. 2 min AMRAP of:

Back Squats @50% of A1
(Do NOT drop the bar)

Metcon

B: Metcon (No Measure)


12 min EMOM of:

Even: 8 RDL’s 155/105
Odd: 6/6 Dbl. KB FR Lunges B/W
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 2 @85%

B. Push Press
4 x 10 @ HAP

C. OH Squat
4 x 3 (0:4:0) @75%
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CrossFit

SOS
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CrossFit Structured - WOD


Metcon

A: Isabel (Time)


For Time: 30 Snatches, 135# / 95#
Rest 5 minutes

B: Metcon (Time)


42 - 30 - 18

Clean & Jerk 95/65
Cal Row
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)


For 14 minutes, every 2 minutes perform:

4 Front Squats
+
2/2 Front Rack Lunges
+
4 Front Squats

(Heavy as possible)

B: Metcon (AMRAP - Reps)


12 min AMRAP of:

30 DU
30 Sit Ups
30 Air Squats
30 Ball Slams 30/20
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CrossFit

Crossfit Open 17.1

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: CrossFit Games Open 17.1 (Time)


For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

A1.: CrossFit Games Open 17.1 Scaled (Time)


For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 2 @85%

B. Snatch Pull + High Pull
4 x 1+2 @80%

C. Front Squat
4 x 3 (0:4:0) @75%
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean and Jerk


For 16 minutes, every 2 minutes perform:

2 Cleans + 2 Split Jerks
(Heavy as possible)

Metcon

B: Metcon (Time)


50 SDLHP 95/65
50 Pull Ups
50 KB C&J G/Y
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