WORKOUT OF THE DAY (WOD)

CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
3 x 2 @ 85%

B. Clean Pull + High Pull
4 x 1 + 2 @85%

C. Back Squat
4 x 3 @80% (0:4:0)
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CrossFit

Tuesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


6 min AMRAP of:
12 Power Snatch 95/65
50 DU

Rest 2 minutes

6 min AMRAP of:
9 Power Snatch 115/80
50 DU

Rest 2 minutes

6 min AMRAP of:
6 Power Snatch 135/95
50 DU

Accessory

B: Metcon (No Measure)


5 Sets of:

10 HSPU
:30sec. Hollow Body Rock

Rest 1 minute between sets
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CrossFit

Max effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Sumo Deadlift


For 14 minutes, every 2 minutes perform:

4 Sumo Deadlifts

*work up to a heavy 4

Metcon

B: Metcon (Time)


Buy in: 800m Row

3 Rounds of:

20 Box Jumps 24"/20"
15 Dbl. KB Swings G/Y
10 T2B
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: CrossFit Games Open 15.3 (AMRAP - Reps)


14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
REST 5 MINUTES, THEN...

B: CrossFit Games Open 15.5 (Time)


For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 3 @80%

B. Jerk Drive
4 x 4 80%

C. OH Squat
4 x 3 (0:4:0) @70%
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CrossFit

Saturday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


In teams of two, complete:

100 Power Snatches 95/65
100 A. KB Swings O/B
100 Burp Box Jumps 24”/20”
1 Mile Run
*Split the reps. Run together
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CrossFit

Friday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (4 Rounds for time)


For 16 minutes, every 4 minutes perform:

10 Front Squats @50%
20 Ball Slams 30/20
300M Run
Rest 5 minutes

B: Metcon (4 Rounds for time)


For 16 minutes, every 4 minutes perform:

10 Back Squats @50%
20 Sit Ups
300M Row
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
3 x 3 @80%

B. Snatch Deadlift
5 x 5 @80%

C. Front Squat
4 x 3 (0:4:0) @70%
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Strict Press + Push Press


2 Strict Press
+
4 Push Press

Work up to a heavy complex

Metcon

B: Metcon (AMRAP - Rounds and Reps)


14 min AMRAP of:

10 Push Press 95/65
10 Pull Ups
10 Decline Push Ups
10 SDLHP 95/65
BK: 115/85, 5 RMUP
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

Metcon (No Measure)


3 Rounds of:

5 min AMRAP of:

20 BB Thrusters 45/35
40 DU

Rest 1 minute

5 min AMRAP of:

20 Wall Balls 20/15
10 Burpee 2 Target

Rets 1 minute
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