WORKOUT OF THE DAY (WOD)

CrossFit

Friday-Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Reps)


5 min AMRAP of:
12 Thrusters 95/65
25 Lateral Bar Hops

Rest 2:30

5 min AMRAP of:
9 Thrusters 115/85
25 Lateral Bar Hops

Rest 2:30

5 min AMRAP of:
6 Thrusters 135/95
25 Lateral Bar Hops

Rest 2:30

5 min AMRAP of:
3 Thrusters 155/115
25 Lateral Bar Hops
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. 3-pos. Clean
3 x 1+1+1 @40-60%

B. Hang Clean + Clean + FS
1 × 1+1+2@70%
2 × 1+1+2@75%
3 × 1+1+2@80%

C. Back Squats
10-8-8-6-6 (HAP)
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean and Jerk


For 16 minutes, every 2 minutes perform:

1 Clean Pull + 1 Power Clean + 2 Split Jerks

*Heavy as possible

Metcon

B: Metcon (AMRAP - Rounds and Reps)


10 min AMRAP of:

5 C2B Pull Ups
10 HSPU
15 Power Snatch 75/55
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CrossFit

Cardio Wednesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


1000m Run
40 Burpee Box Jumps 24"/20"
800m Run
30 Burpee Box Jumps 24"/20"
600m Run
20 Burpee Box Jumps 24"/20"
400m Run
10 Burpee Box Jumps 24"/20"
200m Run
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Muscle Snatch
4 x 3@40-60%

B. Hang Snatch + Snatch
1 × 1+2@70%
2 × 1+2@75%
3 × 1+2@80%

C. Front Squats
10-8-8-6-6 (HAP)
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)


For 24 minutes, every 4 minutes perform:

5 Push Press (HAP)
10 T2B
50 DU
*score weight

Accessory

B: Turkish Get Up (20x (10/side))

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CrossFit

Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A1: Back Squat


For 10 minutes, every 2 minutes perform:

8 Back Squats @50-60%

A2: Good Mornings


3 x 10 @20-30% of Back Squat

Metcon

B: Metcon (Time)


9 min AMRAP of:

9 Squat Cleans 115/85
9 Front Squats 115/85
9 Cal Row
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (AMRAP - Rounds and Reps)


6 min AMRAP
15 Deadlifts 155/105
8 Bar Facing Burpees

Rest 2 minutes

6 min AMRAP
12 Deadlifts 185/125
8 Bar Facing Burpees

Rest 2 minutes

6 min AMRAP
9 Deadlifts 205/155
8 Bar Facing Burpees

Rest 2 minutes

6 min AMRAP
6 Deadlifts 245/175
8 Bar Facing Burpees

Rest 2 minutes

6 min AMRAP
3 Deadlifts 275/195
8 Bar Facing Burpees
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Make up Wednesday or Friday's oly
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


5 Rounds of:

10 T2B
20 Wall Balls 20/15
30 DU (Scale- 3:1)
REST 3-5 MINUTES

B: Metcon (Time)


15 - 12 - 9 - 6 - 3

Thrusters 115/85
Ring Dips
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