WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Rope Climb
12 Bench Presses (115/75 lb)
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CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Reps)
On the 2:00 x 3 Rounds
12/9 Cal Bike
Max Ring Muscle-Ups in remaining time

Rest 2 min

On the 2:00 x 3 Rounds
12/9 Cal Bike
Max Ring Muscle-Ups in remaining time
Metcon
Metcon (Time)
3 RFT
800m Run
20 Toes to Bar
10 Front Squats 135/95
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CrossFit

WOD
WOD
Weightlifting
Deadlift (5 sets of 3)
Double-Overhand Deadlift
"Dead Stop" on each rep
1 - 70%
2 - 75%
3+4+5 - 80%
Metcon
Metcon (Time)
For Time:
1000m Row
30 Deadlifts 225/1155
50 Bar Facing Burpee
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CrossFit

WOD
WOD
Weightlifting
Back Squat
EMOM x 5 - 2 Back Squats
70,73,76,79,82%
rest 1 min
EMOM x 5 - 1 BS
84,87,build
Metcon (For Time)
Metcon (Time)
Every 4min x 5 Rounds
30 Air Squats
20/15 Cal Bike
7 Clean and Jerks 115/85

Score slowest round - pick a weight you can touch and go.
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
3 rounds
200m Run
15/10 Cal Bike
15/10 Cal Row
10 Back Squats @ 70% of BS 1RM
Metcon (AMRAP - Reps)
5 Rounds
1:00 - Max Calorie Row
1:00 - Max Lateral Barbell Burpees
1:00 - Max Thrusters
1:00 - Rest
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CrossFit

WOD
WOD
Weightlifting
Metcon (Weight)
Oly Primer
3 sets:
3 muscle snatches
3 behind the neck push jerk
3-pos power snatch

Set 1 - 35%
Set 2 - 40%
Set 3 - 45%
Power Snatch (12 sets of 1)
Set 1 - 73%
Set 2 - 76%
Set 3 - 79%

Set 4 - 76%
Set 5 - 79%
Set 6 - 82%

Set 7 - 79%
Set 8 - 82%
Set 9 - 85%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
200 meter run
16/12 Cal Bike
12 CTB Pull-ups
8 Alt DB Snatches 60/45
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CrossFit

WOD
WOD
Gymnastics
Metcon (AMRAP - Reps)
Every 2:00 x 5 rounds
9 Bar Facing Burpees
30 Double Unders
Max Kipping HSPU in remaining time
Metcon
Metcon (Calories)
AMRAP5
200' Walking Lunge
200m SandBag run 50/35
Time remaining: Max Calorie Row
Rest 3 min
AMRAP5
100' Single front rack DB walking lunge 50/35
200m SandBag Run 50/35
Time remaining: Max Calorie Row
Rest 3 min
AMRAP5
200m SandBag Run 50/35
Time remaining: Max Calorie Row
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CrossFit

WOD
WOD
Weightlifting
Metcon (Weight)
5 rounds based off your percentages: 35% of max bar muscle ups
3 power cleans
Set 1 - 35% of Bar MU + 3 Power Cleans @73%
Set 2 - 35% of Bar MU + 3 Power Cleans @76%
Set 3 - 35% of Bar MU + 3 Power Cleans @79%
Set 4 - 35% of Bar MU + 3 Power Cleans @82%
Set 5 - 35% of Bar MU + 3 Power Cleans @85%
Metcon
Metcon (Time)
21-15-9
Power Cleans 95/65
HR Push Ups
directly into....
21-15-9
Push Press 95/65
Toes to Bar
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CrossFit

WOD
WOD
Weightlifting
Front Squat (6 Sets of 2)
1 Pausing Front Squat (2s in bottom)
1 Front Squat

Start at 60% and build to 75%
Metcon
Metcon (Time)
10 RFT
15 Wall Balls 20/15
200m Run
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