Workout of the Day
The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.
WOD
Saturday 4-17-21
Metcon (AMRAP - Rounds and Reps)
0-7min - 800m
7-17min - 1 rep Max Squat Clean
17-20 - Rest
20-40- AMRAP - 200m Run 40/30 cal Ski 30 T2B 20 Strict HSPU 10 Syncro Burpee to plate
7-17min - 1 rep Max Squat Clean
17-20 - Rest
20-40- AMRAP - 200m Run 40/30 cal Ski 30 T2B 20 Strict HSPU 10 Syncro Burpee to plate
WOD
Crossfit
Deficit Clean Pulls (Weight)
5 Sets:
4 Reps @103% of 1RM
4 Reps @103% of 1RM
Standing on 35lb Plates
Metcon (AMRAP - Rounds)
Death Valley
EMOMx21 (7 Rounds)
Minute 1: 200m Run
Minute 2: 12 C2B
Minute 3: 10 Thrusters* (95/65)
RX+ (135/95 - 15 C2B)
SC ( 75/55 - Pull ups/ring rows)
EMOMx21 (7 Rounds)
Minute 1: 200m Run
Minute 2: 12 C2B
Minute 3: 10 Thrusters* (95/65)
RX+ (135/95 - 15 C2B)
SC ( 75/55 - Pull ups/ring rows)
Metcon
5 Super Sets
14 Single Leg DB RDL (7/7)
12 Pushups with 2 Second Pause at top.
Rest as needed between
14 Single Leg DB RDL (7/7)
12 Pushups with 2 Second Pause at top.
Rest as needed between
WOD
Crossfit
Push Jerk (Weight)
5 Sets:
5 Reps @80% of Split Jerk
5 Reps @80% of Split Jerk
Metcon (Time)
Qualifier Test 1
For Time:
3 Rounds
10 SHSPU
10 DB Hang Cleans (50/35)
50 DU
-Rest 1 Minute
3 Rounds
10 HSPU
10 DB S2OH (50/35
50 DU
12 Minute Cap
For Time:
3 Rounds
10 SHSPU
10 DB Hang Cleans (50/35)
50 DU
-Rest 1 Minute
3 Rounds
10 HSPU
10 DB S2OH (50/35
50 DU
12 Minute Cap
This will be done with 1 DB for Class size purposes.
Cleans - Alternating
S2OH- 5/5
Cleans - Alternating
S2OH- 5/5
Metcon
10 Minute Recovery Row
WOD
Crossfit
Overhead Squat (Weight)
5 Sets:
5 Reps at 70% of 1RM Snatch
5 Reps at 70% of 1RM Snatch
Metcon (Time)
Freakshow
5 Rounds for Time:
30/21 Cal Bike
12 Alt Single Arm Devils Press (50/35)
RX+ (70/50)
SC (40/25)
26 Min Cap
5 Rounds for Time:
30/21 Cal Bike
12 Alt Single Arm Devils Press (50/35)
RX+ (70/50)
SC (40/25)
26 Min Cap
Metcon
Recovery:
Take 15-20 Minutes to stretch, use Crossover Symmetry
Take 15-20 Minutes to stretch, use Crossover Symmetry