WOD’s

WOD's

No Pain, No Gain


Tuesday WOD

C4 CrossFit – CrossFit

Strength
Snatch
Every 2 for 12 minutes (6 sets) of:
Snatch x 1.1
Rest 5-7 seconds between singles
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
Metcon
Metcon (Time)
Buy in: 100 DU (200 Singles)
3 Rounds for time:
10 Hang Squat Cleans (135/95)
10 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)
Cash Out: 100 DU (200 singles)

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Monday WOD

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Set 1 – 5 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Metcon
Metcon (AMRAP – Rounds)
In teams of 5, with only one teammate allowed per station, [...]

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Friday WOD

C4 CrossFit – CrossFit

Strength
Push Press
6 sets of 2-3 reps
Rest 2 minutes
Build to today’s heavy set
Metcon
Metcon (AMRAP – Reps)
AMRAP in 8 minutes
3 HSPU
3 Cleans (185/125)(115/75)
6 HSPU
3 Cleans (185/125)(115/75)
9 HSPU
3 Cleans (185/125)(115/75)
12 HSPU
6 Cleans (185/125)(115/75)
15 HSPU
6 Cleans (185/125)(115/75)
18 HSPU
6 Cleans (185/125)(115/75)
21 HSPU
9 Cleans (185/125)(115/75)
Etc., following same pattern until time is up

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Thursday WOD

C4 CrossFit – CrossFit

Metcon
Metcon (Time)
For time:
60 DU (120 singles)
30 Wall Balls (20/14)
20 HR Push Ups
5 Bar or Ring MU (20 Ring Dips)
800 Meter Run
5 Bar or Ring MU (20 Ring Dips)
20 HR Push Ups
30 Wall Balls
60 DU (120 singles)
For today’s workout…if you don’t have MU, do Ring Dips. If you’re feeling good about your [...]

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Wednesday WOD

C4 CrossFit – CrossFit

Strength
Deadlift
Deadlift:
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @85%
*Set 3 – 1 reps @90%
*Set 4 – 5 reps @85%
*Set 5 – 3 reps @90%
*Set 6 – 1 reps @95%
Rest 2 min between sets.
These are just suggested load %. Feel free to adjust if you need to go lighter
Metcon
Metcon (Time)
3 [...]

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Tuesday WOD

C4 CrossFit – CrossFit

Weightlifting
Clean and Jerk
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Metcon
Metcon (Time)
For time:
50 Cal Row
40 Box Jumps (24/20)
30 GTOH (135/95 lbs)

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Monday WOD

C4 CrossFit – CrossFit

Strength
Front Squat
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
Rest 2 minutes between sets.
Metcon
Metcon (Time)
In teams of two, with only one person working [...]

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Friday WOD

C4 CrossFit – CrossFit

Strength
Split Jerk
Every 2 minutes, for 10 minutes (6 sets):
*Set 1 – 3 reps @ 70% of 1-RM
*Set 3 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
Metcon
Metcon (Time)
CrossFit Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 c2B [...]

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