WOD

CrossFit WOD

Mobility: OHS (shoulder/ ankle,hip)

Skill: Squat Snatch

Beginners: 20 min Practice

Advanced: 20 min 3 position snatch work up to heavy load

MetCon:

21-15-9

• Snatch 60/45
• Pull-ups

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Olympic Weightlifting W.O.D

 

1. Cluster + Thruster 3×1+2×60% | 2×1+1×70%  | 2×1(cluster)x80% | work up to 1RM (percentages are based off 1RM C&J)

1. TNG Hang power clean 3x5x70% 3x5x80%
2. Snatch pull 3x3x95% | 3x3x105%
3. Overhead squat 5-5-3-3-1

 

Crossfit WOD

Happy Fathers day to all of the awesome dads in our box!

Strength:

A) Back squat 5x5xEW

B+) Back squat Find 5RM

 

MetCon: Partner WOD

18 min AMRAP

P-1 Baby carry hold

P-2 AMRAP of

• 5 Power snatch
• 7 pull-ups
• 9 Goblet squat

 

1. SDHP & G-SQ by elements WT
2. 30/20 GSQ 20/12
3. 42.5/30 GSQ 24/16
4. 42.5/30 GSQ 28/20
5. 42.5/30 GSQ 32/24

 

Crossfit W.O.D

Mobility: Wrist & shoulder

Skill: Free Handstands (by coaches prescription)

MetCon: For time
50-40-30-20-10

– Double unders
– Sumo deadlift high pull 32/24

7 min time cap

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Endurance W.O.D
“Tommy Mac”

2 Rounds For Time
– 12 Burpees
– 12 Thrusters (50/30)
– 12 Burpees
– 12 Power Snatches (50/30)
– 12 Burpees
– 12 Push Jerks (50/30)
– 12 Burpees
– 12 Hang Squat Cleans (50/30)
– 12 Burpees
– 12 Overhead Squats (50/30)

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Strength & Accessory W.O.D

-Power/Split Clean 3-3-3-3-3
-Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*85% (from last set)

Perform In teams of 3 for time

• 150 Wall Balls
• 120 Over the box jumps (steps) 60cm
• 120 Push Ups
• 150 Cal Row

P1- Work
P2 & 3- Rest

Crossfit W.O.D 13.6

Strength:

A) Back squat 5x5xew

B+) Back squat 5x5x90%

 

MetCon: 30-20-10

• Wallball
• Burpees
• KB swing
• Hollow rocks

* 12 min timecap

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Strength & Accessory W.O.D

– Strict Press
– Front Squat

5*(40-60%)-5-5-5; +5*85% (from last set)

Accessory:
– Bulgarian Split Squats 3*8-12 (each leg)
– One arm KB/DB rows 3*10-15 (each arm)

 

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Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

*5*5 Lever pulls

5*5 skin the cats

5*10 V-ups

5*10 Russian Twists

3*15s Ladder holds / arm

Crossfit W.O.D

Strength:

A) Shoulder press 5×5 (elements weight)

B+) Bench press Find 5RM

 

MetCon: Partner Wod 13 min AMRAP

P-1 Handstand/Chest to Wall hold

P-2 Work

– 50 KB S2OH

– 50 T2B

– 50  Pushups

– 50 Situps

Ask coach for Mods

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Strength & Accessory W.O.D
Floor press
Sumo deadlift
5*(40-60%)-5-5-5; +5*85% (from last set)

Accessory:
DB/KB Strict press 3*10-15
KB Deadlift 3*8-12

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Gymnastics W.O.D

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription