WILDCARD SUNDAY Metcon (Time) CrossFit Open 14.5/16.5 WOD 21-18-15-12-9-6-3 Reps for Time Thrusters 40/30KG Burpees Timecap : 25 Mins
Category Archives: WOD
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Rest 5 Mins Metcon (Time) In Teams of 3 Row 4500/3500M
PUSH PRESS Weightlifting Push Press (Heavy Single – TEST) Metcon (Time) 5 Rounds for Time 15 Box Jumps 20 KB Hang Clean & Jerk 24/16KG
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development : TTB) Metcon (Time) Every 5 Mins x 3 Row 500/400M Run 400M The goal is to push hard and get the distance completed as fast as possible. Score is fastest run and fastest row. Metcon (Time) Time for Run
DEADLIFT Weightlifting Deadlift (Heavy Single – TEST) Metcon Accessory 2 x 12 KB Military Press Superset with 45 Second Side Plank Each Side Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Burpees 25 Double Unders
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill Development : C2B – Pull Ups ) Metcon (AMRAP – Rounds) EMOM 18 1. 20-25 Banded Tricep Pull Downs 2. 15-20 V Ups 3. 4 Strict HSPU + 10 Barbell Curls
BACK SQUAT Weightlifting Back Squat (Heavy 3 – TEST) Metcon Accessory Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Power Clean 60/40KG 6 Push Ups 9 Air Squats
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) Poke The Panda Bear Cash in 300m run Into 20 min AMRAP 5 Bear Complexes 50/35kg 10 Burpees 300/375m Row Cash out 300m run
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 2000/1600M row (Change every 250/200m) 100 Wall Ball Sit Ups 9/7KG (Alternate every 10 reps) 40 Wall Ball Cleans 9/7KG (10 Reps) 2000/1600m row (250/200m) 30 Burpee Broad Jumps (5 Reps)
OLY LIFTING : CLEANS Power Clean Complex (Every 2 Mins 30 Sec x 6) Power Clean + Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 2-4-6-8…. Alternating KB Hang Power Clean & Jerk 24/16 KG TTB