Categories ArchivesWOD's

Monday standard

C4 CrossFit – CrossFit

Weightlifting
Front Squat
Build up to around 80% of your one rep max then, 6 sets of 2 with a 2 second pause at the bottom.
Metcon
Metcon (AMRAP – Rounds)
AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 Kettlebell Swings (70/53 lb)
100 Double-Unders
If you complete [...]

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Friday standard

C4 CrossFit – CrossFit

Weightlifting
Squat Clean (20 Minutes)
Work to a heavy single.Today is not a max day. Work on technique and catching in the squat. When form breaks down you are done for the day.
Metcon
Metcon (Time)
3 Rounds
400m Run
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)

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Friday standard

C4 CrossFit – CrossFit

Weightlifting
Snatch Pulls
4 X 3 @ 80%, 85%, 90%, 95% of 1 RM Snatch
Weightlifting
Snatch Balance
Work to a heavy double for the day.
Metcon
Metcon (AMRAP – Rounds and Reps)
WZA Online Qualifier 2 & 3
8 Minute Running Clock
Minute 1-3
Max Reps Clean and Jerk (165/115)
Minute 3-5 Rest
Minute 5-8
Find a 1RM C&J

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Tuesday standard

C4 CrossFit – CrossFit

Weightlifting
Hang Power Clean
Work to a 2RM for the day.
Metcon
Metcon (Time)
30 Cal Row
10 Hang Power Cleans(135/95)
30 Burpees
10 HPC
30 Wall Balls
10 HPC
30 Cal Assault BikeAlternate AB or Rower depending on class size. Or stagger the start of multiple heats.

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