WORKOUT OF THE DAY (WOD)

CrossFit

Friday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Teams of Two
(You go, I go)

A1. For time:
21 - 15 - 9
Deadlifts 245/165
Bar Facing Burpees

Rest 5 minutes, then…

A2. 10 Rounds (5/each)

1:00 Max Cal Row (Sprint)
*Score time for Part A1. Leave score of Max Cals in comment box

Extra Credit

B: Metcon (No Measure)


Pull Up Program - Day 3

Ring Rows
4 x 12- 15

Dead Hang
3 x till Failure
Just when you think you can’t hold on any longer, count to 15!

Rest as needed.
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Oly - Day 5

A. P.Jerk Behind the neck
3 x 3 @40-60%

B. Push Jerk + Split Jerk
1 x 2+1 @60%
1 x 2+1 @70%
1 x 2+1 @75%
3 x 2+1 @85%

C. Strict Press
3 x 10 (HAP)

D. OH Squat
4 x 3 @75% (4:2:0)
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Snatch + Snatch Push Press Complex


2 Power Snatch + 3 Snatch Push Press

*15-20 minutes to work up to a heavy set

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

40 DU
20 KB Snatch G/Y (10/side)
5 Bar MUP or 10 Pull Ups
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CrossFit

SWEAT
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CrossFit Structured - Sweat


A: Metcon (AMRAP - Reps)


1000m Row

3 Rounds of:

:45sec BB Thrusters
:45sec Burpees
:45sec Ball Slams 30/20

1000m Row

3 Rounds of:

:45sec Kb Swings O/B
:45sec Box Jumps 24"/20"
:45sec Wall Balls 20/15

1000m Row
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

A: Metcon (No Measure)


Oly - Day 4
A. High Hang P. Snatch
3 x 3 @30-50%

B. Power Snatch
1 x 3 @60%
1 x 3 @70%
1 x 3 @75%
4 x 3 @80%

C. Snatch Deadlift
3 x 4 @80%+

D. Front Squat
4 x 3 @75% (4:2:0)
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Metcon (No Measure)


Team of Two:

10 min AMRAP of:

P1. 1:00 Goblet Squats G/Y
P2. 1:00 Dbl. Leg Mtn Climb

Rest 1 minute

10 min AMRAP of:

P1. 1:00 SA KB High Pull G/Y
P2. 1:00 Sit Ups

Rest 1 minute

10 min AMRAP of:
P1. 1:00 Step Ups G/Y
P2. 1:00 W. Russian Twist 20/15
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CrossFit

Wednesday- Crossfit
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


24-21-18-15-12-9-6-3

Back Squats 135/95
Box Jumps 24”/20”

Mid-line Accessory

B: Metcon (No Measure)


0:00-5:00 EMOM of:
8 T2B

5:00-10:00 EMOM of:
20 W. Russian Twist 20/15

Extra Credit

C: Metcon (No Measure)


Pull Up Program - Day 2

Flexed-Supinated Arm Hang
4 x 15 seconds

Banded pull-ups
4 x 8-12

KB Row (3-5sec. negative) -HAP
3 x 10, 8, 6
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 25 minutes, every 5 minutes perform:

8 PC & J @50% of 1rm
300m Run
8 HSPU

Accessory

B: Metcon (No Measure)


100 OH Banded Pull Aparts
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CrossFit

Max Effort Monday – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat (2-2-2-2-2-2-2 (5:0:0))


*20 minutes to work up to a heavy set

*(5:0:0) means, 5 second negative on each rep

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

3 min AMRAP
100 DU
MAX Front Squats @70% of Part A

Rest 1 minute
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