wod_todays_wod

Thursday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Snatches

A) Work to a heavy

Power snatch + OHS + squat snatch

B) Drop to 80%

EMOM7 as above

Metcon (Time)

Helen

3 rounds

21 KBS

12 pull ups

1 lap

Wednesday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Squats (5×7)

Every 2 mins for 5 rounds

5×7 @31×0

Metcon (3 Rounds for reps)

Amrap3

10 squat cleans

20 junping lunges

Rest 3 mins

Amrap 3

10 OHS

10 burpees

Rest 3 mins

Amrap 3

10 thrusters

3 wall walks

Tuesday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Get moving again after opens. Nothing heavy just movement.

Close grip Bench press

1) Hands should be shoulder width apart.

@30×0

4×5

2) Ring rows

4×6 @3011

Metcon (No Measure)

E2M for 3 rounds

1) 2 mins in the AB @60/55 rpm

2) 20 Air squats + 20 RKBS + 20 goblet step back lunges

3) 1 lap

4) 3 rope climbs + 10 burpees

Friday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

Super super set

A) Single arm dumbbell press 3x8s. Slow @2020

B) YTW 3×12 – try to pause at each point.

C) Raised leg split squats 3x10s @3010 (use KB)

Metcon (No Measure)

Emom20

1. 250m row

2. 15 cal bike

3. 50 DUs

4. Rest

Thursday


168 GYM – HIIT Fitness , CrossFit 168 – CrossFit

5 sets to work to max def HSPU (5×10)

Max def hight for a set of 10

Complete 10 strict chin ups between sets

Metcon (Time)

3 rounds

12 deadlifts 70/50

5 pull ups

9 hang cleans

10 push ups

6 s2oh

15 air squats