WORKOUT OF THE DAY (WOD)

CrossFit

Weightlifting

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Hang Clean Pull + Hang Clean
3 x (1+1)2 @50-60%

B. Hang Clean
1 x 2 @65%
1 x 2 @70%
2 x 2 @75%

C. Front Squats
5 x 4 @75%
5:2:0
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Gymnastics

A: Pull-ups


For Max Reps

60sec. Pull Ups

Rest 2 minutes

60sec. C2B

Rest 2 minutes

60sec. Muscle Up

Metcon

B: Metcon (3 Rounds for reps)


21 min EMOM of:

1. 40sec. SDLHP 75/55
2. 40sec. Box Jumps 24"/20"
3. 40sec. Sit Ups
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CrossFit

SWEAT

CrossFit Structured - Sweat


Sweat

A: Filthy Fifty (Time)


For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
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CrossFit

Wednesday
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CrossFit Structured - WOD


Metcon

Metcon

A: Metcon (Time)


4 Rounds of:

400m Row
25 Push Ups
25 Power Snatches 75/55

Rest 2 minutes
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Hang Snatch Pull + Hang Snatch
3 x (1+1)2 @50-60%

B. Hang Snatch
1 x 2 @65%
1 x 2 @70%
2 x 2 @75%

C. Back Squats
5 x 4 @75%
5:2:0
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: RDL


10 min EMOM of:

6 RDL’S

*Increase weight if technique permits

Metcon

B: Metcon (Time)


4 Rounds of:

200m Run
24 FR Lunges 75/55
24 Front Squats 75/55
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CrossFit

Max EFFORT Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Overhead Squat


18 minutes to work up to a 3 rep max

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

10 Push Press 95/65
20 Sit Ups
30 DU
BK: 135/95
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CrossFit

Weightlifting

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Hang Power Clean + Jerk
1 x 3+1 @60%
1 x 3+1 @65%
1 x 2+1 @70%
3 x 2+1 @75%

B. Front Squats
5 x 3 @75%
5:2:0
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CrossFit

SOS
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Deadlift 205/175
Box Jumps 24/20

1 Rope Climb or 5 Strict Pull Ups between rounds
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