WORKOUT OF THE DAY (WOD)

CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch Pull + Snatch + Hang Snatch
4 x 2 +1+1@40-60%

B. Snatch
1 x 2 @70%
1 x 2 @75%
3 x 1 @80%

C. Front Squats
5 x 2 (HAP)
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CrossFit

Open 17.4
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)


13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

A2: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)


13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


For 14 minutes, every 2 minutes perform:

1 Snatch High Pull
1 Snatch
1 Hang Snatch

Metcon

B: Metcon (Time)


21 - 15 - 9

OH Squats 95/65
Pull Ups
Wall Balls 20/15

BK: 115/85, C2B
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (No Measure)


30 min AMRAP of:

P1. 400m Row

P2. AMRAP of:
20 BB Thrusters + 5 Pull Ups
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CrossFit

Wednesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)


21 min EMOM

1. 5 Deadlifts (HAP)
2. 9 T2B + 6 Box Jumps 24"/20" + 3 A. KBS R/G
3. Rest
*Increase weight on Deadlift
*Use minute three to rest and add weight

Accessory

B: Metcon (No Measure)


4 x :40/:20
Flutter Kicks

4 x :40/:20
Russian Twist
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (AMRAP - Rounds and Reps)


30 min AMRAP

40 DU
300m Run
20 Cal Row
10 T2B

B: Metcon (No Measure)


4 x :40/:20
Flutter Kicks

4 x :40/:20
Russian Twist
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean Pull + Clean + Hang Clean
4 x 2 +1+1@40-60%

B. Clean & Jerk
1 x 2(1+1) @70%
1 x 2(1+1) @75%
3 x 1+1 @80%

C. Back Squats
5 x 2 (HAP)
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CrossFit

Tuesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (4 Rounds for reps)


5 min AMRAP of:
15 Push Press 75/55
5 Bar over burpees

Rest 2:30

5 min AMRAP of:
12 Push Press 95/65
10 Bar over burpees

Rest 2:30

5 min AMRAP of:
9 Push Press 115/85
15 Bar over burpees

Rest 2:30

5 min AMRAP of:
6 Push Press 135/95
20 Bar over burpees
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CrossFit

Max Effort Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A1: Box Squat


For 14 minutes, every 2 minutes perform:

4 Box Squats

Heavy as possible

A2: Box Squat Jump


3 x 6 w/ a barbell

Rest 1-2 minutes between sets

Metcon

B: Metcon (AMRAP - Reps)


9 min AMRAP of:

10-20-30-40-50.....etc...

Air Squats
Double Unders
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 2 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @90%
3 x 1 Heavy single

B. OH Squat
4 x 3 (0:4:0) @85%
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