WORKOUT OF THE DAY (WOD)

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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CrossFit

Wednesday- CrossFit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


2 Rounds of:

5 min AMRAP of:
200m Run
20 Wall Balls

Rest 1 minute

5 min AMRAP of:
12 Cal Row
25 Air Squats

Rest 1 minute

5 min AMRAP of:
30 DU
20 Sit Ups
10 Burpees
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


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

B. Clean Deadlift
5 x 5 @80%

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

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (No Measure)


4 Rounds

1:00 W. Step Ups
1:00 Curtsey Lunge
1:00 Flutter Kicks

Rest 30 seconds

1:00 Push Ups
1:00 Ring Rows
1:00 Mtn. Climbers

Rest 30 seconds
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Buy in: 100 DU or 2:00

30 - 20 - 10
Power C&J 115/85
T2B
Box Jumps 24”/20”

Cash out: 100 DU or 2:00

Mid-line Accessory

B: Metcon (Time)


Accumulate 3:00 of:

Forearm Plank Hold
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CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Parallel Box Squat


2-2-2-2-2-2-2

Work up to a heavy 2

Metcon

B: Metcon (No Measure)


6 min EMOM of:

Even: 40sec. KB RDL's O/B
Odd: 40sec. BB 1/4 Squat Jumps

Rest 2 minutes

6 min EMOM of:

Even: 40sec. Goblet Squats R/G
Odd: 40sec. Bulgarian Split Jump (20sec. LT / 20sec. RT)
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