WOD(workout of the day) Distinct CrossFit.com


TWELVE (Rounds)

W.O.D
Amrap 12
15 Box jump or step ups 24/20
15 Abmat sit ups

Finisher
5 minutes lax shoulders
Then
30 sec quad stretch L/R
30 sec calf stretch L/R
30 hip rotations L/R

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WOD(workout of the day) Distinct CrossFit.com


Microburst (Time)

W.O.D
15-12-9-6-3
Power snatch 115/75
Burpees
Then
30 pull-ups

Strength
Power Clean 3×3 tng

Finisher
2rd
30 sec overhead distraction
25 butterfly sit up

WOD(workout of the day) Distinct CrossFit.com


Mutant Ladder

Start Up

400M Run
Then
3rds
10 PVC Pass Through
10 Halo L/R
10 KB Hang Squat Clean Thrusters(pick weight)

WOD
AMRAP 17
40 Burpees
30 Mutant makers Rx 65/45 Rx2 45/35
30 Burpees
30 Mutant makers Rx 75/55 Rx2 65/45
20 Burpees
30 Mutant makers Rx 105/75 Rx2 75/55
10 Burpees
Max Reps Mutant makers Rx 135/105 Rx2 105/75

Finisher
Alt Tabata 8rds
Situps
Plank

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


Turn up the volume(Time-Rx2)

W.O.D
5 RFT
15 burpees
15 pull-ups
15 S2OH 135/95 RX2 115/75

Snatch skill
High hang
Hang Power
Squat
Choose a light weight and try to make it look pretty. Record yourself and correct any inefficiencies or see a coach. This skill session is about proper technique not how heavy the weight is. Choose a light weight!!!!

Finisher
20 strict toe to bar or knee to elbow