WOD 240130
Lift-
Build heavy complex of-
3 HPC
1 Hang squat clean
***
Metcon-
In teams of 2-
14 AMRAP-
7 HPC
7 DL
5 Wall walks
5 Synchro lateral burpees over bar
Lift-
Build heavy complex of-
3 HPC
1 Hang squat clean
***
Metcon-
In teams of 2-
14 AMRAP-
7 HPC
7 DL
5 Wall walks
5 Synchro lateral burpees over bar
Pull & Core-
EMOM 12-
Odd- 1-2 Legless rope climbs
Even- :40 side plank
***
Metcon-
For time-
1-2-3-4-5-6-7-8-9-10 Strict pull ups
10 Plate ground to OH @20/15kg
Cap– 10:00
***
Accessory Core work-
4 sets of 10+10 Plank band pulls
Push & squat-
Build Heavy 3 reps Thruster!!!
– Goal is to touch & go without resting on the shoulders.
***
Metcon-
"CrossFit Affiliate Programming 240116"
5 rounds for time-
20 Push presses
20 Front rack lunges
RX= 40/30kg
Metcon-
"Half Murph"
For time-
800 Run
50 Pull ups
100 Push ups
150 Air squats
800 Run
Scaling–
1) Mix it..
2) Less volume- Cut 10-25%
Lift-
Build heavy complex of-
1 Hang power snatch
1 Power snatch
1 Squat snatch
***
Metcon-
"Amanda"
For time-
9-7-5
Snatches @60/42.5kg
Muscle ups / x2 C2B
Cap- 8:00
***
Accessory work-
4 sets of 8+8 Pallof walkouts
Squat-
10 minutes to build heavy 2 reps Pause squat (3 seconds).
***
Metcon-
In teams of 2-
6 rounds For time-
30 Wall balls
20/16 Cal row
10 DB OH lunges
***
Endurance WOD-
For time-
12 Wall balls
10 DB snatch
8 Burpees over Ball
– Rest :30
15 Wall balls
12 DB snatch
9 Burpees over Ball
– Rest :45
18 Wall balls
15 DB snatch
12 Burpees over Ball
– Rest 1:00
21 Wall balls
18 DB snatch
15 Burpees over Ball
– Rest 2:00
Then-
10 Rounds-
7 T2B
5 Box jump overs
