WOD(workout of the day) Distinct CrossFit.com


Seven(Reps-Rx2)

Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.

W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups

Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….

Skill
Based on skill level Pull up/Muscle up

If you can not do a pull up 3×8 strict band pull-ups

If you can do pull ups consistently Work on chest to bar do 3 sets of 3

If you can do chest to bar pull ups consistently Work on bar muscle up transitions

If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together

Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts

WOD(workout of the day) Distinct Crossfit.com


Purdy ugly(Time)
Start up
2rds
400m run
10 burpees

W.O.D
5rds
10 toe to bar
20 double unders
200m run (If its too cold we will sub 5x40m gym sprints)

*40m = Top of ramp/orange rail to the cones at the end of the rig and back

Finisher
2rds
15 sec mod push up y hold
15 scap push ups
15 band pull a parts

WOD(workout of the day) Distinct Crossfit.com


Knuckle up(Time)
Start up
5 mins Length of gym
Skaters Heels to rear
Traveling jax

Skill
5 mins Handstand work hand positioning and active shoulder kip/strict

W.O.D
For time
Buy in 20 cleans 165/100
Then
50 double unders
40 box jumps 24/20
30 kbs 55/35—70/55# optional
20 hspu
10 bar muscle ups

Skill/Strength

3×2 snatch balance Across

3×2 power snatch touch and go Climb

Finisher
60 sec L hang

WOD (workout of the day) Distinct Crossfit.com


13.4 review(Time)
Warmup
30 med ball clean to wallball (20/14)

20 pullups
10 k2e

MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar
135 pound Clean and jerk, 6 reps 6 Toes-to-bar
135 pound Clean and jerk, 9 reps 9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN use 95# same rep scheme

Cool down
40 partner leg throwdowns

WOD (workout of the day) Distinct Crossfit.com


Recovery day(Check In)
Warmup Recovery day

WOD
12min working on mobililty group run (2or more) 1mile (should be able to conversate – not for time)

3 supersets
5 back squat at 55% max
10 ring row

Cool down
Stretch

WOD (workout of the day) Distinct Crossfit.com


13.2 review(Time)
Warmup
3min reviewing PVC push jerk
30 PVC good mornings
3min mobilizing hips

WOD
CrossFit Open 13.2 (10min cap) Use masters as scale WORKOUT 13.2

MEN –
includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24′ box

WOMEN –
includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20′ box

MASTERS MEN –
includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20′ box

MASTERS WOMEN –
includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20′ box

WOD (workout of the day) Distinct Crossfit.com


6-7-13(Time)
Warmup
2 part OH tissue smash (lax ball) 5min

2 rounds
5 KB swing (55/35)

WOD
5 round couplet
(1) 10KB swing (70/55)
(2) 10 pushups
Run 800m (hill)
5 round couplet
(1) 10KB swing (70/55)
(2) 10 pushups

Cool down
50 butterfly situps

WOD (workout of the day) Distinct Crossfit.com


These arms of mine……..there burninnnng (Time)
Cash in
2 rounds
10 Supermans
10 Plank 2 Bridge
10 Inchworms
20 Bicycles

W.O.D 10-9-8-7-6-5-4-3-2-1
Toe to bar
Burpee
DB push press 30/20 use kettlebells or dumbbells

If you want to make this more challenging you can use heavier dumbbells but all that is required for rx are the weights listed above.

Cash out
5 minutes of mobility work