Team WOD

Main – CrossFit

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1: Metcon (Time)

“Kibbles and Bits”

Teams of 2

3 rounds:

4 x 200 Meter Run (Alternating)

40 Power Cleans (115/80)

40 Box Jump Overs (24/20)

Both athletes can be working at the same time during

the Power Cleans and Box Jump Overs.

Crossfit


Main – CrossFit

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Warm-up

Coach’s choice

Clean and Jerk (4×3 tng)

2: Metcon (No Measure)

50 Goblet Squats 24/16#

15 Wall Walks

50 Shoulder to Overhead 95/65#

Comp Class

Main – Competitor Class

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Session I

1: Front Squat (6 x 2 @ 80%)

2: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Bootcamp #5/23

Main – BootCamp

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2: Metcon (Time)

Push Skills

For Time:

3 Press, 3 Push Press, 3 Push Jerk UB

15 air squats

200m run

3 Press, 3 Push Press, 3 Push Jerk UB

30 air squats

400m run

3 Press, 3 Push Press, 3 Push Jerk

15 air squats

200m run
modify as needed

Crossfit


Main – CrossFit

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Warm-up

Coach’s choice

2: Metcon (No Measure)

“Pesto”

AMRAP 12:

3 Power Cleans (135/95), 3 Calorie Row

6 Power Cleans (135/95), 6 Calorie Row

9 Power Cleans (135/95), 9 Calorie Row

12 Power Cleans (135/95), 12 Calorie Row Continue pattern, adding 3 reps each round, until time is called.

Comp Class

Main – Competitor Class

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Session I

1: Front Squat (6 x 2 @ 80%)

Bootcamp #5/22


Main – BootCamp

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2: Metcon (Time)

1000 Meter Run

40 Pull-Ups/pushups

30 Thrusters (65/45)

20 Lateral Burpees
modify as needed

Comp Class

Main – Competitor Class

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Session I

make up day

1: Front Squat (3 x 3)

2: Metcon (AMRAP – Rounds and Reps)

EMOMx30

Odd: 15/10 Calorie Row

Even: 15/10 Burpees

Crossfit


Main – CrossFit

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Mobility

bb roll out.. hamstrings/quads/calfs..

into 500 meter run + 30 situps

1: Back Squat (5 x 3 @ 80% of 1 rm)

2: Metcon (Time)

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#

15 TTB

20 Push Press 95/65#

Bootcamp #5/21

Main – BootCamp

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2: Metcon (Time)

50 Wallballs (14/10)

50 Double-Unders/attempts/100 singles

40 Box Jumps (20/14)

40 abmat situps

30 pike pushups/ pushups

30 Barbell Facing Burpees

20 Cleans (75/45)

20 Jerks (75/45)

10 Wall walks

10 Toe 2 bars
modify as needed