WOD’s & News

WOD's & News


Thursday

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
500m Row
15-9-6
SLDL
Slam Balls
Weightlifting
Deadlift
5×65%, 4×70%, 3×75%, 2×80%, 1×85%
Metcon
Metcon (AMRAP – Rounds)
10 Minutes
10 Back Squat (135/95)
20 DUScale for DU is 20 singles plus 5 burpees. If you are close to getting Du count your attempts.
Cool Down
200m Weighted walk X3 with either a D-Ball, Med Ball, Sand Bag, Plate, etc..

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Wednesday

C4 CrossFit – CrossFit

Weightlifting
Push Press (3-3-3-3)
Start at 70% and increase over 4 sets to a heavy for the day.
Metcon

Metcon
Metcon (Time)
5 RFT
3 Rope climbs
10 TTB
21 Walking lunges 45#
400 m run

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Tuesday

C4 CrossFit – CrossFit

Weightlifting
Bench Press
5-65%, 5-75%, 3-85%, 1-95%If feeling good and time allows, continue with singles. Use a spotter.
Metcon
Metcon (No Measure)
12 Minute Ladder
4 Bar MU
2 Cleans (225/145)
5 lateral burpees
4 Bar MU
4 Cleans
5 Lateral burpeesAdd 2 cleans each round.

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Monday

C4 CrossFit – CrossFit

Skill
Double Unders-Tabata
Metcon
Metcon (Time)
Teams of 3
400m run
3 rounds:
30 DL
25 HPC
20 S2OH
400M Run
2 rounds:
30 DL
25 HPC
20 S2OH
400m Run
1 round:
30 DL
25 HPC
20 S2OH(135/95), 30 minute time cap.

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Friday

C4 CrossFit – CrossFit

Weightlifting
Split Jerk (15 minutes)
Start at 60% and increase to a heavy for the day. 2 reps.
Metcon
Metcon (Time)
3 rounds
25 push jerks (95/65)
50 DU
25 box jumps (20)
50 D UScaling for DU is 50 singles plus 7 burpees.

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Thursday

C4 CrossFit – CrossFit

Weightlifting
Front Squat
4X8 @ 70%
Metcon
Metcon (Time)
2 Person Partner WOD
10 Rounds
10 Bar Facing Burpees
5 Squat Cleans (205/135)
10 HSPU5 rounds each. Switch after each movement.

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Wednesday

C4 CrossFit – CrossFit

Weightlifting
Squat Snatch
Every 2 Minutes for 14 (7)
Work to a Heavy. Increase weight each lift.
Metcon
Metcon (Time)
4 Rounds
300m Run
20 Walking Lunges (farmers carry 55/35)
10 Pull Ups
7 Power Snatch (115/75)
Rest 90 Seconds

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Tuesday

C4 CrossFit – CrossFit

Weightlifting
Back Squat
5-65%, 4-75%, 3-85%, 2-90%
Metcon
Metcon (AMRAP – Rounds)
15 Minutes
10 SDHP (95/75)
1 Rope Climb
20 KB Swings(55/35)
1 Legless Rope Climb
10 OHS (95/75)
Cool Down
250m row X3
Rest as needed

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Monday

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
Tabata
Slam Balls
Russian Twists w SB
Mountain Climbers
Push Ups
Metcon
Metcon (AMRAP – Rounds)
2 Person Partner
10 Min AMRAP
10-20-30-40…
Wall Balls(20/14)
Box Jumps (24/20)
Rest 2 Min
10 Min AMRAP
200m weight plate run (45/25)
Rest 2 Minute
10 Min AMRAP
15 Sit Ups
12 DB Snatch (50/35)
9 BurpeesSwitch after each movement on last amrap

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Thursday

C4 CrossFit – CrossFit

Warm-up
500m Row, Then:
4-minute EMOM
10 G2OH (Plate)
20 Mountain climbers
Weightlifting
Strict Press
Work to a heavy set of 3.
Metcon
Metcon (AMRAP – Rounds)
12 Minutes
5 Muscle Ups
20 Wall Balls (20/14)
10 Hang KB Snatch (55/35

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Wednesday

C4 CrossFit – CrossFit

Skill
Muscle Up
Work on progressions for Ring MU
Metcon
Metcon (Time)
21-15-9
Power Cleans (155/105)
HSPU
Rest 5 Minutes
9-15-21
Deadlift (225/155)
Box Jump (24/20)
Cool Down
200m jog
10 good mornings pvc
Roll legs and stretch

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