CrossFit WOD:
Strength:
A) Shoulder Press 5x5xelements weight
B+) Floor Press Establish 5RM (If done on Sunday Perform 5*5*80% 5RM)
MetCon:
Run 1 K
3 min rest
Run 1K
Cashout: SMR Mobility Drills.
Strength & Accessory W.O.D:
Strength:
Shoulder Press 5*75%; 5*80%; +5*85%
Back Squat 5*75%; 5*80%; +5*85%
Accessory: (Weights By Ability)
One Arm KB Deadlift 3*10-15
Deficit Ring rows 3*10-15
CrossFit WOD:
Skill: Snatch
MetCon: 13.1 OPEN
https://www.youtube.com/watch?v=bbS33NZlyVM
AMRAP in 17 minutes
40 Burpees
30 Snatches (35/20 kg)
30 Burpees
30 Snatches (60/35kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
Max Snatches (95/55 kg)
In the case of a tie, tie breaker is the time it takes to complete the last complete set of Snatches.
*Ask Coach For MOD.
Olympic weightlifting W.O.D:
Hi rep oly practice:
Endurance W.O.D:
MetCon: “Garret”
3 Rounds For time:
-75 Airsquat
-25 Ring HSPU
– 25 L-pullups
*Ask coach for mods
CrossFit WOD
Strength:
A) Back Squat 5*5*EW
B+) Back Squat – Establish 5RM .
MetCon: OPEN 14.3
https://www.youtube.com/watch?v=MQR7O66uZw4
AMRAP in 8 minutes
10 Deadlifts (60/42.5kg)
15 Box Jumps (60/50cm)
15 Deadlifts (85/60 kg)
15 Box Jumps (60/50cm)
20 Deadlifts (102.5/75 kg)
15 Box Jumps (60/50cm)
25 Deadlifts (125/85kg)
15 Box Jumps (60/50cm)
30 Deadlifts (145/92.5 kg)
15 Box Jumps (60/50cm)
35 Deadlifts (165kg/102.5kg)
15 Box Jumps (60/50cm)
For the box jumps athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
*Ask Coach For MOD
Strength & Accessory WOD
Strength:
Bench Press: 5*75%; 5*80%; +5*85% (3RM/90%1RM)
Deadlift: 5*75%; 5*80%; +5*85% (3RM/90%1RM)
Accessory: (Weights By ability)
One arm KB/DB rows 3*8-12
Deficit (legs elevated ) Push Ups 3*10-15
CrossFit WOD:
Strength: Press
A) Shoulder Press 5*5*EW
B+) Floor Press Establish 5RM.
Skill: Clean to Overhead.
MetCon: OPEN 13.4 https://www.youtube.com/watch?v=hLlqAnr_U9Y
AMRAP in 7 minutes
3 Clean-and-Jerks (60/42.5 kg)
6 Clean-and-Jerks
6 Toes-to-Bars
9 Clean-and-Jerks
9 Toes-to-Bars
12 Clean-and-Jerks 12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
*Ask Coach For MOD.
CrossFit W.O.D:
Strength: Complete Missed Lift.
MetCon: “The Chief Is Dead” :
Five AMRAPs of 4 minutes each (24 minutes total, rests included).
AMRAP in 4 minutes:
3 Power Cleans (60/42.5 kg)
6 Push-Ups
12 Deadlifts (60/42.5kg )
1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask coach for MOD.
CrossFit W.O.D:
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) one arm chinup 5xMax per side
MetCon: “Rayn”
5 RFT
7 Ring Mucle ups
21 Burpee high jumps
*Ask coach for MOD.
CrossFit W.O.D:
Strength: Deadlift (Deloading)
A) Deadlift 5*5*EW
B+C) Deadlift 5*3*80%RM
D+E) Deadlift (T&G) 5*3*80% 5RM
MetCon: 5 RFT
12 Deadlifts
21 Double unders
A) 80% 5RM-SU
B) ¾ xBW-DU by ability
C) 1xBW-DU
D) 1 ¼ BW- Unbroken DU
E) 1 ½ BW-7 TU
Olympic weightlifting W.O.D:
Strength: Overhead Press (Deloading)
A) Shoulder Press 5*5*EW
B+C) Shoulder Press 5*3*80% 5RM
D) Push Press 5*3*80% 3RM
E) Push Press 5*3*50-70% 2RM Jerk.
MetCon: “Charlotte” 21-15-9 reps of
OHS
SDHP
Rx’d weight: 42.5/30kg
*Ask coach for MODs.
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) one arm chinup 5xMax per side
MetCon: (X) Rounds for time (see below)
5 pullups
10 HRPU
15 Airsquats
A) 5-10 RDS (ask coach)
B) 8 RDS
C) 12 RDS
D) 15 RDS
E) 20 RDS
15 minute timecap
*ask coach for mods
Olympic weightlifting:
Endurance:
For Time:
30-25-20-15-10 reps of:
Burpees
Box jumps
DU
Toes to bar
KB Swings
Cal Row
Strength: Squats (Deloading)
A) Back Squat 5*5*EW
B+C) Back Squat 5*3*80% 5RM
C+D) Front Squat 5*3*80% 5RM
MetCon: for speed
E2MOM: –100m Sprint
10 minutes (5 sets)
2 min rest
10 minutes (5 sets)