BSW Crossfit
WOD #1 – 35 seconds
Rope Climb x 3
WOD #2 – 15 minutes
3 Position Snatch
2 @ 60%
2 @ 65%
Squat Snatch
70% x 3
75% x 3
80% x 3
85% x 3
WOD #3 – EMOM 24
6 rounds
Min 1 – 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Min 2 – 10 Hang Power Cleans (115/80)
Min 3 – Max Calorie Row
Min 4 – Rest
Skill:
Double Unders
Accessory:
5 rds
Bench Press x 10,8,6,4,2
Leg Press x 10 (360/270)
WOD #1 – Partner WOD – For Time
Each team must move the following weight
Male – 100,000 lbs
Female – 80,000 lbs
The following items or movements must be included in your workout
Sandbags
Boxes
Overhead Squats
Cleans of any sort (Power, Hang, etc…)
Pull-ups
The following items or movements are not allowed for this workout
Burpees Alone
Air Squats
Rower
AirDyne Bike
Running/Walking etc…
WOD #1 – 35 seconds
Rope Climb x 3
WOD #2 – 10 min
3 Position Squat Clean (High Hang Knee, Floor)
1 @ 65%
1 @ 70%
3 @ 75%
WOD #3 – For Time
3 rds
Chest 2 Bar x 15
Barbell Facing Burpee x 12
Squat Clean x 9 (135/95)
WOD #4 – For Time
1 rd
Wallsballs x 27 (20/14)(10’/9’)
Sumo Deadlift High Pulls x 27 (75/55)
Box Jumps x 27 (24/20)
Push Press x 27 (75/55)
Calorie Row x 27
Skill:
Double Unders
Accessory:
5 rds
Snatch High Pulls x 5 (80%)
WOD #1 – For Time
12 Days of Christmas/CrossFit
1 Thruster (135/75)
2 Burpee Box Jump & Overs (24/20)
3 Clean & Jerk (135/75)
4 Sandbag Clean & Press (40/60/80)
5 Chest 2 Bar
6 Alternating over the shoulder sandbag toss (40/60/80)
7 Push Press (135/75)
8 Toes 2 Bar
9 American Kettlebell Swings (55/35)
10 Alternating Dumbbell Snatches (40/20)
11 Sandbag Overhead walking Lunges (40/60/80)
12 Calorie Row
CrossFit Workout
WOD #1 – 1 min
2 rds
Toe 2 Rope x 2 + Rope climb
WOD #2 – EMOM 5
Touch & Go Power Clean & Jerk x 5
WOD #3 – 7 min
Work to heavy single clean
WOD #4 – For Time (20 min Cap)
Dumbbell Snatch x 10 (35/20)
Burpee Box Jump-overs x 15 (24/20)
Dumbbell Snatch x 20
Burpee Box Jump-overs x 15
Dumbbell Snatch x 30
Burpee Box Jump-overs x 15
Dumbbell Snatch x 40
Burpee Box Jump-overs x 15
Dumbbell Snatch x 50
Burpee Box Jump-overs x 15
Skill:
Double Unders
Accessory:
Push-up x 100
Sit-up x 100
WOD #1 – 12 min
3 Position Snatch
65% x 2
70% x 2
Then
7 min to build to heavy hang squat snatch
WOD #2 – 6 min
2 rds
Overhead Squat x 10
WOD #3 – AMRAP 15
Calorie Row x 27/21
Chest 2 Bar x 21
Burpee Box Jump x 15 (24/20)
Clean & Jerk x 9 (135/95)
Skill:
Double Unders
Accessory:
4 rds
Dumbbell Floor Press x 10
Upright Row x 10
WOD #1 – 15 min
5 rds
Bench Press x 10, 8, 6, 4, 2
After each BP rd
Chest 2 Bar x 5
KB Snatch x 6 (3 ea arm)
WOD #2 – For time (15 min Cap) (40,60,80)
Alternating Over the Shoulder Sandbag Toss x 50
Left Shoulder Sandbag Squat x 10
Right Should Sandbag Squat x 10
Sandbag Back Squat x 10
Sandbag Front Squat x 10
Sandbag Zercher Squat x 10
Seabag Drag x 4
Skill:
Double Unders
Accessory:
4 rds
Barbell Curl x 15
Strict Pull-up x 5
WOD #1 – 35 sec
Rope Climb x 3
WOD #2 – EMOM 10
Squat Clean Thruster x 1 (115/75)
WOD #3 – AMRAP 8
Thruster x 3 (95/65)
Toes 2 Bar x 3
Thruster x 6 (95/65)
Toes 2 Bar x 6
Thruster x 9 (95/65)
Toes 2 Bar x 9
Etc…
WOD #4: EMOM 16
4 rds
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest
Skill:
Double Unders
Accessory:
OPEN GYM! TODAY!
Make up a missed WOD or GET THAT PR!