Author: Tanner Bland

Saturday WOD

Metcon:

5 Rounds

8 Hang Squat Snatch (78/115)

15 Push-ups

50 Double-Unders

1 minute Handstand Hold

*25 minute cut-off*

Friday WOD

Strength:

5 X 6

Deadlifts

Metcon:

7 Minute Ladder

1 Dumbell Thruster (35/55)

2 Box Jumps (24/30)

*At least through 14 Box Jumps to Rx*

Thursday WOD

Metcon:

2 Rounds

50 Sit-ups

40 Burpees over the Bar

30 Toes to Bar

20 Strict Handstand Push-ups

10 Squat Cleans (153/225)

– Rest 5 minutes-

*35 minute cut-off*

Wednesday WOD

Strength:

Establish a 1 Rep Max Snatch. It can be any kind hang, squat, power, just get the most weight you can for 1 rep.

Metcon:

3 Rounds

15 Shoulder to Overhead (83/125)

20 Front Rack Lunges (83/125)

50 Air Squats

*12 minute cut-off*

Tuesday WOD

Metcon:

AMRAP X 22 minutes

10 Chest 2 Bar Pull-ups 

20 Wallballs

30 Double-Unders

*7 Rounds to Rx*

Monday WOD

Strength:

5 Sets of:

Barbell Complex-

2 Squat Cleans

3 Thrusters

2 Jerks

* The second Squat Clean must be touch and go*

Metcon:

Cardio “Diane” 

21-15-9

Deadlifts (153/225)

Handstand Push-Ups

-End with 30 Burpees-

*The 30 Burpees are for those that complete diane in under 8 minutes. And don’t slack so you don’t have to do burpees! 10 minute cut-off*

Saturday WOD

Metcon:

–Start with 50 Wallballs (14/20 @ 9/10ft)-

5 Rounds

12 Front Squats (93/135)

16 Toes to Bar

50 Double-Unders

-End with 50 Wallballs (14/20 @ 9/10ft)-

*25 minute cut-off*

Friday WOD

Strength:

EMOTM X 10 minutes

Odd- 8 Weighted Push-ups

Even- 4 Push-Press

Metcon:

5 Rounds

7 Power Cleans (113/165)

14 Ring Dips

*10 minute cut-off*

Thursday WOD

There will be no oly class tonight at 630, it will be regular crossfit class. Oly class will be held on Saturday at 10am and will replace the 10am class. 

Metcon:

AMRAP X 8 minutes

10 Deadlifts (153/225)

12 Pistols

– Rest 2 minutes –

AMRAP X 8 minutes

10 Dumbell Thrusters (35’s/55’s)

12 Burpees on a Plate (25/45)

– Rest 2 minutes –

AMRAP X 4 minutes

Overhead Walking Lunges for Distance (25/45)

*You will have 3 Scores for this metcon, rounds and reps for the first 2 AMRAP’s, then distance traveled in the final AMRAP. You do not have to do burpees WITH a plate just burpee and jump ON a plate. At least 5 rounds on the first 2 AMRAP’s and 300 ft on the lunges.*

Wednesday WOD

Strength:

5 sets of:

30 second L-Hang

Max Below depth Handstand Push-ups

*Make the handstand push-ups as difficult as you can. Something you can perform somewhere around 5-10 reps each round. 20 reps maximum.*

Metcon:

30-20-10

Hang Power Snatch (63/95)

Pull-ups

*12 minute cut-off*