WORKOUT OF THE DAY (WOD)

CrossFit

Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


For 15 minutes, every 3 minutes perform:

9 Deadlifts 135/95
6 Pendlay Row
3 Power Cleans

**DO NOT DROP THE BAR

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

1-2-3-4-5-6…..etc

Burpee Box Jumps 24”/20”
Dbl KB Swings B/W
BK: 30"/24", G/Y
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%

1 x 2 @80%
1 x 2 @85%
3 x 2 @87%

B. Clean Pull
4 x 3 @95%

C. Front Squats
3 x 6 @80%
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (AMRAP - Rounds and Reps)


Teams of Two

30 min AMRAP of:

Partner 1 completes:
2 rounds of:
5 Burpees
10 Ball Slams 30/20
15 KB Swings O/B

Partner 2 completes:
400m Run
While one partner completes two rounds of the 5-10-15 rep scheme, partner 2 will run 400 meters.
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 25 minutes, every 5 minutes perform:

5 Push Press (HAP)
12 Pull Ups
400m Run

Accessory

B: Metcon (Weight)


30 TGU (15/side)

*you choose the weight
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Squat Complex


1 Squat Clean + 1 Front Squat + 1 Back Squat
*Work up to a heavy

Metcon

B: Metcon (No Measure)


15 min EMOM of:

1. 40sec. Dbl. KB Step Back Lunges Y/P

2. 40sec.T2B

3. 40sec. DU
Do not score.

JUST MOVE!!!
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch

Work up to a heavy single

B. Clean & Jerk

Work up to a heavy single
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CrossFit

SOS
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CrossFit Structured - WOD


SOS

Metcon (Time)


400 Wall Balls 20/15
300 Cal Row
200 Burpee Box Jumps 24"/20"
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)


10 Squat Cleans @55%
Rest 1 minute
8 Squat Cleans @65%
Rest 1 minute
6 Squat Cleans @75%
Rest 1 minute
4 Squat Cleans @85%
Rest 1 minute
2 Squat Clean @95%
Rest 5 minute, then...

B: Metcon (Time)


100 Front Rack Step Ups
(50/side) 75/55
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%

1 x 2 @80%
1 x 2 @85%
1 x 2 @90%
1 x 2 @80%

B. Clean Pull
4 x 3 @93%

C. Front Squats
3 x 6 @75%
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CrossFit

CrossFit
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A: Metcon (Weight)


4 Sets of:

10/10 KB Split Press (HAP)
+
10sec HS Hold

Rest 1 minute between sets

Metcon

B: Metcon (Time)


15:00 CAP

5 Thrusters 115/80
18 Ring Dips

4 Thrusters 135/95
15 Ring Dips

3 Thrusters 155/110
12 Ring Dips

2 Thrusters 185/125
9 Ring Dips

1 Thruster 205/140
6 Ring Dips
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