WORKOUT OF THE DAY (WOD)

CrossFit

Sweat

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

Metcon (No Measure)


2 Rounds of:

5 min AMRAP:
15 Cal Row
15 Headcutters G/Y

Rest 1 minute

5 min AMRAP:
40 DU
15 K2E

Rest 1 minute

5 min AMRAP:
200M Run
15 Wall Balls 20/15

Rest 1 minute
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Hang Clean + Clean + Jerk
1 x 1+2+1 @50%
1 x 1+2+1 @60%
5 x 1+1+1 @70%

B. Rack Pulls (ATK)
4 x 5 @100%+

C. Front Squats
4 x 3 @75%
Tempo= 0:4:0
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Hang Power Clean


For 14 minutes, every 2 minutes perform:

Hang Power Cleans
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
4 x 3 @ 70%

Metcon

B: Metcon (AMRAP - Rounds and Reps)


14 min AMRAP of:

8 Deadlifts 225/145
8 Box Jumps 24”/20"
8 KB Swings G/Y

Rest 1 minute between rounds
BK: 275/175, 30"/24", R/B
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CrossFit

Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Overhead Squat


A1. Warm up to 75% of OH Squat 3rm

A2. For 12 minutes, every 2 minutes perform
3 OH Squats @75%

Metcon

B: Metcon (2 Rounds for time)


With a running clock....

0:00-5:00
“Fran”
21 - 15 - 9
Thrusters 95/65
Pull Ups

5:00-10:00
21 - 15 - 9
Bar over Burpees
Pull Ups
Whatever time is left within the 5 minute window, you rest.

At the end of the workout, you will have two separate scores.
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CrossFit

Tuesdays

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean


For 12 minutes, every 2 minutes perform:
Power Clean + Hang Clean

Sets 1-3: 2+1 @50-70%
Sets 4-6: 1+1 @80%

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

4 min AMRAP of:
10 KB Push Press G/Y
5 Strict Pull Ups / 10 Banded / 15 Jumping / 15 RR

Rest 1 minute in-between rounds
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Back Squat


20 minutes to establish a
Back Squat 1 Rep Max

Metcon

B. : Metcon (AMRAP - Reps)


12 min AMRAP of:

200m Run
20 OH Lunges 45/35 (10/side)
20 Goblet Squats G/Y
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