WOD

CrossFit W.O.D

Skill:

Turkish get up

 

MetCon: 15 minute AMRAP

Partner WOD:

Ascending ladder (performed as i go u go)

1,2,3..

KB swing

HR push up

Sit ups

 

Olympic Weightlifting  W.O.D

1. Split jerk from racks 15 minutes to est 1 RM of the day –

Then:

1. Split jerk from racks 6×3@75% of daily 1RM
2. Clean pull + hang clean 4×1+3@80% | 3×1+2@90%
3. Backsquat 5×5@90% of 5RM

CrossFit W.O.D:

Strength:

Pullups (weighted): 5-5-3-3-3

 

MetCon: “ANGIE”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Crossfit W.O.D

Strength:
A) Shoulder press 5x5x E.WT
B+) Shoulder press 5-5-3-3-3

Skill: Windmill

MetCon: 3 RFR
2:00 ME Wall Walks
2:00 ME OH Walking Lunges 20/10 (Plate)
2:00 ME KB Swings 32/24kg
1:00 Rest

CrossFit W.O.D:

Strength:

Dips by ability (ring / bar / bench) 5×5

 

MetCon:

Elements #3 revisited

3 RFT:

10 OHL lunge 40/25

10 burpees

10 T2B

10 Thrusters

 

Olympic Weightlifting  W.O.D

1. TNG Power clean 7x3x70-80%
2. 15 min to find 1RM thruster (from racks)
3. TNG pushpress 5x3x60-70%
4. Backsquat+front squat 3×7 + 13×60% of Backsquat

 

Endurance W.O.D

 

Partner Wod

45 min AMRAP

P-1

:00-:15 min hold plank

:15-:30 min Wall sit

:30-:45 min KB hold 32/24

 

P-2

Amrap of

5 pullup

10 pushup

15 airsquat

20 situp

 

Alternate freely