WORKOUT OF THE DAY (WOD)

CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat (5-5-5-5-5)


Work up to a heavy 5

Metcon

B: Metcon (No Measure)


14 min EMOM of:

Even: 10 Squat Cleans 95/65

Odd: 20 Air Squats
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CrossFit

Cardiooooo Wednesdayss

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (3 Rounds for time)


100 Ball Slams 30/20

Rest 2 minutes

100 KB Swings O/B

Rest 2 minutes

100 Wall Balls 20/15

Accessory

B: Metcon (No Measure)


TABATA 1 (8 x :20/:10)
Flutter Kicks

TABATA 2 (8 x :20/:10)
Jackknife Sit Ups
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Tall Snatch
3 x 3 @30-40%

B. Snatch
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
4 x 3 @75%

C. Halting Snatch Deadlift
3 x 4 @80-90% of Snatch
*2-3 sec pause at the hip
*focus on position and keeping the shoulders over the bar
*Only load weight that you can do without breaking position.

D. Front Squat
3 x 5 @80%
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CrossFit

Sweat
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CrossFit Structured - Sweat


Sweat

A: Metcon (AMRAP - Reps)


Teams of Two

A1. AMRAP

P1. Max KB Thrusters B/W

P2. 25 Cal Row

* Accumulate as many Thrusters as possible until you complete 200 Calories on the rower.

A2. AMRAP

P1. Max DU

P2. 25 Burpees

* Accumulate as many Double-Unders as possible until you complete 200 Burpees
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Split Jerk


1 Power Clean + 2 Split Jerk

*Work up to a heavy complex

*Focus on position through the dip and drive

Metcon

B: Metcon (AMRAP - Reps)


15 min AMRAP of:

30 HSPU
30 Pull Ups
30 Push Ups
30 SDLHP
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat (5-5-5-5-5)


Work up to a heavy 5

Metcon

B: Metcon (AMRAP - Reps)


3 Sets of:

1:00 KB RDL's O/B
Rest 30 seconds
1:00 Burpee Shuttle Run
Rest 30 seconds
1:00 Box Jumps 24”/20”
Rest 30 seconds
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: CrossFit Games Open 16.3 (AMRAP - Reps)


AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
Rest 3 minutes, then....

B: CrossFit Games Open 16.1 (AMRAP - Reps)


20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Power Snatch
Work up to a heavy triple (tng)

B. Power Clean & Jerk
Work up to a heavy triple (tng)

C. Strict Press
5 x 5 (HAP)
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


“Frannie”

50 DU
50 Sit Ups

21 Thrusters 95/65
21 Pull Ups

40 DU
40 Sit Ups

15 Thrusters 95/65
15 Pull Ups

30 DU
30 Sit Ups

9 Thrusters 95/65
9 Pull Ups

20 DU
20 Sit Ups

3 Thrusters 95/65
3 Pull Ups

10 DU
10 Sit Ups
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CrossFit

Thigh-Day Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


25:00 CAP

30 Back Squats @50%
50 Push Ups
800m Run
20 Back Squats @60%
50 Push Ups
800m Run
10 Back Squats @70%
50 Push Ups

Accessory

B: Metcon (No Measure)


5 Sets of:

10/10 Single Leg RDL

*rest as needed in-between sets

*work with a slow and controlled tempo

*you choose the weight
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