BSW Crossfit
WOD #1 – 12 min
4 rd
Squat Clean x 3 (185/115)
WOD #2 – 10 min
4 rds
Back Squat x 3 (85%)
WOD #3 – 12 min
AMRAP
Clean & Jerk x 5 (155/95)
Toes 2 Bar x 7
Wall Ball x 9
Gymnastics:
GHD Back Extension x 10,10,10
Hanging Leg Raise x 10,10
Chest 2 Bar x 10
Accessory:
Dumbbell Floor Press x 10 (3 rd)
Barbell Curl x 15 (4 rd)
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WOD #1 – 2 part
4 rd – 6 min
Snatch Push Press
90% x 3 (2 rds)
95% x 3 (2 rds)
3 min Transition
3 rds – 6 min
Snatch
85% x 2
90% x 2
95% x 2
WOD #2 – 12 min
3 Position Cleans
75% x 3 (2 rd)
80% x 3 (2 rd)
WOD #3 – For Time
1 rd
Kettle Bell Swing x 100 (55/35)
Gymnastics:
GHD Back Extension x 10,10,10
Hanging Leg Raise x 10,10
Chest 2 Bar x 10
Accessory:
Dumbbell Floor Press x 10 (3 rd)
Barbell Curl x 15 (4 rd)
WOD #1 – For time
1 rd
Row – 50 Calories
Kettlebell Swing x 100 (American) (55/35)
Box Jump & Over x 50 (24/20)
Double Unders x 150 (Single Unders x 300)
Toes 2 bar x 50
Wall Ball x 100 (20/14)
Airdyne – 50 Calories
WOD #2 –
Na
Gymnastics:
GHD Sit-up x 10,10,10
Hanging L x 15 sec, 15 sec
Strict Pull-up x 5
Accessory:
Dumbbell Press x 10 (3 rd)
Hammer Curl Press x 10 (3 rd)
WOD #1 – 20 min
5 rds
Squat Clean x 5 (175/115)
Chest 2 Bar x 5
5 min transition
WOD #2 – 10 min
AMRAP
Knee up x 5
Kettlebell Swing x 10 (55/35) (American)
Wall Ball x 15 (20/14)
Gymnastics:
GHD Sit-up x 10,10,10
Hanging L x 15 sec, 15 sec
Strict Pull-up x 5
Accessory:
Dumbbell Press x 10 (3 rd)
Hammer Curl Press x 10 (3 rd)
WOD #1 – 20 min
Reps: 10, 5, 3, 1, 1, 1, 3, 5, 10
Deadlift
Post total load to board
5 min transition
WOD #2 – 10 min
AMRAP
Thruster x 10 (95/65)
Burpee over bar x 8
Pull-up x 6
Gymnastics:
GHD Back Extension x 10,10,10
Hanging Leg Raise x 10,10
Pull-up x 10
Accessory:
Dumbbell Floor Press x 10 (3 rd)
Upright Row x 10 (3 rd)
WOD #1 – 8 min
4 rds
Snatch Push Press
90% x 3 (2 rd)
95% x 3
3 min transition
WOD #2 – 8 min
3 rds
Snatch
75% x 3
80% x 3
85% x 3
3 min Transition
WOD #3 – 12 min
AMRAP
Dumbbell Snatch x 8 (4 ea arm) (65/35)
Wall Ball x 10
Toes 2 Bar x 12
Gymnastics:
GHD Back Extension x 10,10,10
Hanging Leg Raise x 10,10
Pull-up x 10
Accessory:
Dumbbell Floor Press x 10 (3 rd)
Upright Row x 10 (3 rd)
WOD #1 – 12 min
3 rds – Power Snatch + Hang Squat Snatch + Snatch = 1 rep
70% x 3
75% x 3
80% x 3
3 min transition
WOD #2 – 12 min
3 rds – (155/95)
Clean + Split Jerk x 3
3 min Transition
WOD #3 – For Time
Reps: 27, 21, 15 (165/105)
Back Squat
Hands Free Push-up
Gymnastics:
GHD Sit-up x 15,15,15
Accessory:
4 rds
Barbell Curl x 15
WOD #1 – 15 min
4 rds – Power Clean + Hang Squat Clean + Clean = 1 rep
75% x 3
80% x 3 (3 rds)
WOD #2 – 15 min
4 rds
Back squat x 5 (80%)
WOD #3 – 5 min
AMRAP
Kettlebell swing x 20 (55/35)
Push Press x 20 (95/45)
Box Jump/Step-up x 20 (24/20)
Burpee x 20
Toes 2 Bar x 20
Gymnastics:
GHD Sit-up x 15,15,15
Accessory:
4 rds
Barbell Curl x 15
WOD #1 – For Time
3 rds
Strict knees to elbows x 10
Power Snatch x 10 (155/95)
Strict knees to elbows x 10
Burpee x 10
WOD #2 – 10 min
AMRAP
Toes 2 Bar x 8
Russian Twists x 10 (20/14)
Kettlebell Swing x 12 (55/35)
Gymnastics:
GHD Sit-up x 15,15,15
Hand Stand Hold x 30 ct, 30 ct
Chest to Bar x 5, 5
Accessory:
3 rds
Dumbbell Floor Press x 10