WOD’s

WOD's

No Pain, No Gain


Friday

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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Thursday

C4 CrossFit – CrossFit

Metcon
Skill
Spend time working on technique for pull ups.
Metcon (No Measure)
From CrossFit.com 180916
5-3 minute rounds
20 Push Press (135/95)
Max Effort Pull Ups
Rest 2 Minutes between rounds.

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Tuesday

C4 CrossFit – CrossFit

Weightlifting
Deadlift
5X3 @ 85%
Metcon
Metcon (AMRAP – Rounds)
Wodapalooza Workout 5
15 minutes
30 Back Squat (135/95)
30 Toes to Bar
30 Back Squat
30 HSPU
30 Back Squat
30 Pull Ups

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Monday

C4 CrossFit – CrossFit

Weightlifting
Bench Press
5X5 @ 80%
Metcon
Metcon (Time)
2 Person
80 Wall Balls
200m Run (each)
60 Power Cleans (95/75)
200m Run
40 Sit Ups
200m Run
20 OHS

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Friday

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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Wednesday

C4 CrossFit – CrossFit

Gymnastics
Spend the first 15-20 minutes of class working on a gynastics skill.
Metcon
Metcon (No Measure)
EMOTM 18 minutes
Min 1: 10 Thrusters (95/65)
Min 2: 100m run
Min 3: 15 push ups

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