WORKOUT OF THE DAY (WOD)

CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Power Snatch
Work up to a heavy triple (tng)

B. Power Clean & Jerk
Work up to a heavy triple (tng)

C. Strict Press
5 x 5 (HAP)
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


“Frannie”

50 DU
50 Sit Ups

21 Thrusters 95/65
21 Pull Ups

40 DU
40 Sit Ups

15 Thrusters 95/65
15 Pull Ups

30 DU
30 Sit Ups

9 Thrusters 95/65
9 Pull Ups

20 DU
20 Sit Ups

3 Thrusters 95/65
3 Pull Ups

10 DU
10 Sit Ups
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CrossFit

Thigh-Day Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


25:00 CAP

30 Back Squats @50%
50 Push Ups
800m Run
20 Back Squats @60%
50 Push Ups
800m Run
10 Back Squats @70%
50 Push Ups

Accessory

B: Metcon (No Measure)


5 Sets of:

10/10 Single Leg RDL

*rest as needed in-between sets

*work with a slow and controlled tempo

*you choose the weight
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Press
3 x 3 @30-40%

B. Split Jerk
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%

1 x 2 @80%
1 x 2 @85%
3 x 2 @87%

C. Push Press
4 x 8 @HAP

D. OH Squat
3 x 6 @70%
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CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


3-3-2-2-1-1-1

* Work up to a heavy

Metcon

B: Metcon (Time)


3 Rounds of:

20 Power Snatches 75/55
20 Cal Row
20 Wall Balls 20/15
BK: 95/65
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CrossFit

Sweat
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


60 DU
50 Air Squats
40 Headcutters O/B
30 T2B
200m Run
10 Wall Walks
200m run
30 T2B
40 Headcutters
50 Air Squats
60 DU
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CrossFit

Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


For 15 minutes, every 3 minutes perform:

9 Deadlifts 135/95
6 Pendlay Row
3 Power Cleans

**DO NOT DROP THE BAR

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

1-2-3-4-5-6…..etc

Burpee Box Jumps 24”/20”
Dbl KB Swings B/W
BK: 30"/24", G/Y
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%

1 x 2 @80%
1 x 2 @85%
3 x 2 @87%

B. Clean Pull
4 x 3 @95%

C. Front Squats
3 x 6 @80%
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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)


Teams of Two

30 min AMRAP of:

Partner 1 completes:
2 rounds of:
5 Burpees
10 Ball Slams 30/20
15 KB Swings O/B

Partner 2 completes:
400m Run
While one partner completes two rounds of the 5-10-15 rep scheme, partner 2 will run 400 meters.
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 25 minutes, every 5 minutes perform:

5 Push Press (HAP)
12 Pull Ups
400m Run

Accessory

B: Metcon (Weight)


30 TGU (15/side)

*you choose the weight
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