wod_todays_wod

Wednesday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Snatches

E22s x 24

Power snatch

Metcon (5 Rounds for time)

As fast as possible – 5 rounds

12/9 cal AB

10 burpees

10 wall balls

rest 2 mins

Monday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Squats

i) 4×6 back squats

ii) 3x 4-6 strict t2b

iii) 3x 8 YTW

Metcon (Time)

2 rounds for time

20 cleans 70/50

20 s2oh

20 front squats

20 burpees over bar

Friday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Bench press

i) 4×8 bench press

ii) 12 back extensions

iii) 8/s bottom up press

Metcon (No Measure)

Emom15

1) 15 thrusters

2) 8 burpee pull ups

3) Farmers carry (end of alley)

Thursday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Squat cleans

E30s x 30

Full clean

Metcon (No Measure)

3:3 x 3

20db alt snatches

20/15 cal bike

ME wall walls

Wednesday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Squats

i) 4×8

ii) 4x 5 – 10 strict pull ups @2010 (hollow body)

iii) 4x 13 GHD situps

Metcon (Time)

4 rounds

6 hang cleans 60/40

4 s2oh

8 box jumps

1 lap : 300m