WORKOUT OF THE DAY (WOD)

CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (6 Rounds for time)


For 24 minutes, every 4 minutes perform:

1:00 Max DU
12/10/8/6/4/2 Power Snatch
12 Pull Ups

M: 95/115/135/155/185
F: 65/75/85/95/105/115

Accessory

B: Metcon (No Measure)


4 sets of:

5 HSPU
+
5sec. hold
+
5 HSPU
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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:

Sets 1 & 2: 5x
Sets 3 & 4: 3x
Sets 5, 6 & 7: 1x

Heavy as possible

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

4 min AMRAP:
3 Clusters 155/105
6 Burpee Box Jumps 24"/20"

Rest 2 minutes
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch Pull + Muscle Snatch
3 x 2 +1 @40-60%

B. Power Snatch
1 x 3 @70%
3 x 3 @75%

C. Power Clean
1 x 3 @70%
3 x 3 @75%
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CrossFit

SOS
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


3 Rounds of:

30 Push Ups
30 Cal Row
30 Pendlay Rows 95/65

then,

100 DU

then,

21 - 15 - 9 - 15 - 21

KB Push Press G/Y
SDLHP 95/65
200m Run (between rounds)
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


24 min AMRAP of:

12 Squat Cleans 115/85
200m Run
12 Front Rack Lunges 115/85 (6/side)
200m Run
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch Pull + Snatch + Hang Snatch
4 x 2 +1+1@40-60%

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

C. Front Squats
5 x 2 (HAP)
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CrossFit

Open 17.4
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)


13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

A2: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)


13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


For 14 minutes, every 2 minutes perform:

1 Snatch High Pull
1 Snatch
1 Hang Snatch

Metcon

B: Metcon (Time)


21 - 15 - 9

OH Squats 95/65
Pull Ups
Wall Balls 20/15

BK: 115/85, C2B
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (No Measure)


30 min AMRAP of:

P1. 400m Row

P2. AMRAP of:
20 BB Thrusters + 5 Pull Ups
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