WORKOUT OF THE DAY (WOD)

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)
Read More

CrossFit

SWEAT
admin| post | | 0 Comments

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
Read More

CrossFit

Oly
admin| post | | 0 Comments

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Tall Power Clean
3 x 3 @30-50%

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

C. Clean Pull
3 x 4 @85%+

D. Back Squat
4 x 2 @80% (4:2:0)
Read More

CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


3-3-3-3-3-3-3
(5:0:0)

*Work up to a heavy set

Metcon

B: Metcon (AMRAP - Reps)


4 Rounds of:

1:00 Dbl. KB Squat Clean B/W
1:00 Box Jumps 30”/24”
1:00 Forearm Plank

Rest 1 minute

Extra Credit

C: Pull Up Program


Negative chin-ups (Jump & work 5sec. negative)
4 x 3-5

BB Supinated Bent over row
4 x 12

Narrow grip Supinated pulldown w/ bands
3 x 8 (5sec pause at the bottom of the pull)
Read More

CrossFit

SOS

CrossFit Structured - WOD


Metcon

Metcon (No Measure)


0:00-10:00
5 Clusters 135/95
10 T2B

10:00-20:00
40 DU
20 Burpees

20:00-30:00
200m Run
12 Push press 135/95
Read More

CrossFit

Oly
admin| post | | 0 Comments

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Oly - Day 6
A. High Hang P. Clean
3 x 3 @30-50%

B. Power Clean
1 x 3 @60%
1 x 3 @70%
1 x 3 @75%
4 x 3 @80%

C. Clean Deadlift
3 x 4 @80%+

D. Back Squat
4 x 3 @75% (4:2:0)
Read More

CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Oly - Day 5

A. P.Jerk Behind the neck
3 x 3 @40-60%

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. Strict Press
3 x 10 (HAP)

D. OH Squat
4 x 3 @75% (4:2:0)
Read More

CrossFit

Friday- Crossfit
admin| post | | 0 Comments

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Teams of Two
(You go, I go)

A1. For time:
21 - 15 - 9
Deadlifts 245/165
Bar Facing Burpees

Rest 5 minutes, then…

A2. 10 Rounds (5/each)

1:00 Max Cal Row (Sprint)
*Score time for Part A1. Leave score of Max Cals in comment box

Extra Credit

B: Metcon (No Measure)


Pull Up Program - Day 3

Ring Rows
4 x 12- 15

Dead Hang
3 x till Failure
Just when you think you can’t hold on any longer, count to 15!

Rest as needed.
Read More

CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Snatch + Snatch Push Press Complex


2 Power Snatch + 3 Snatch Push Press

*15-20 minutes to work up to a heavy set

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

40 DU
20 KB Snatch G/Y (10/side)
5 Bar MUP or 10 Pull Ups
Read More

1 70 71 72 73 74 83