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


My name is_______and I’m addicted to wods!(Reps-Rx2)

Start up
Skee med ball

W.O.D
Performance(RX)
Amrap 10
5 snatch 95/65
10 box jumps 24/20
15 double unders

(RX2)
5 snatch 95/65
10 box jumps 24/20
45 single unders

Fitness
5 snatch(see coach for loads)
10 box jumps(see coach for height)
45 single unders

Strength
5×3 Overhead squat

Finisher
Shoulder mobility, glute and back smash

WOD(workout of the day) Distinct Crossfit.com


Smoked hams(Reps)
Start up
4 rds
10 PVC good mornings
10 windmills
10 mountain climbers

Skill review
Deadlift

W.O.D
Amrap 8
10 deadlift 185/105
10 hang power clean 185/105
25 double unders

Strength
Sumo dead lift 3×6 Climb

Finisher
2rds
10 GHR
20 sec band hamstring stretch per side

WOD ( workout of the day) Distinct Crossfit.com


CROSSFIT TOTAL(Weight)
Start up
3 rounds
10 squats 45/35
10 push press 45/35
10 good mornings 45/35

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out – you shouldn’t feel like you have anything left in the tank after this.

Post the total weight for all three lifts. Post the individual max weights for the lifts in the ”Why not Rx” section and optionally post the individual weights separately for individual lifts.

Finisher
50 sit ups 35/20

WOD (workout of the day) Distinct Crossfit.com


High 5(Rounds)
Start up
3rds
10 180 jumps
30 heels to rear

1rd
1 minute max rep air squats

Strength
Box squat 3×3 heavy climbing

Front squat from floor
3×3 heavy climbing

Wod review

W.O.D
Amrap 5
5 squat clean 185/115
5 toe to bar

Rest 1 min and change weights

Amrap 5
5 hspu
5 deadlifts 225/135

Rest 1 minute

1 min max rep jingle jangles

Finisher
3rds 30 sec hip flexor ham glute stretch

WOD (workout of the day) Distinct Crossfit.com


Clock in (Time)

Start up
3 rds
3 run/back pdl(length of gym)
10 squat jax
30 sec couch stretch L/R

Strength
Back Squat
3×75% 1RM
3×85% 1RM
Max Reps 95% 1RM
Week 6(pull your chart for loads)

W.O.D
4 RFT
15 box jumps 30/24(games standard)
12 back squat 135/95

Finisher
Tabata plank
50 Round the world

WOD (workout of the day) Distinct Crossfit.com


Shaky ground(Time-Rx2)
3 rounds
5 Burpees
5 hip rotations
10 step ups with weight

Strength
Back Squat
Week 5 See chart
5×70% 1RM
5×80% 1RM
Max reps 90% 1RM

W.O.D
4 RDS
200m shuttle sprint
20 Goblet walking lunge 30/20 KB or DB
5 Front squat 135/95 RX2 95/55
5 yd tire or sled drag 190/120 RX2 120/70

Finisher
Band assisted hip/ham stretch

WOD (workout of the day) Distinct Crossfit.com


Lynne(Reps-Rx2)
Start up
Baseline

W.O.D

‘Lynne’

Five rounds for max reps of:
Body weight bench press
Strict pull-ups

Post reps for both exercises in all rounds.

Rx2 Five rounds for max reps of:
Bench press choose a weight that is challenging
3-5 reps Strict ring rows

Post reps for both exercises in all rounds.

Rest as needed in between rounds. Bench and pull-ups must be completed consecutively.

Finisher
2 giant sets
15 band pull a parts
15 band tri pull downs
15 scap push ups

WOD (workout of the day) Distinct Crossfit.com


I decline you jerk lets dip…..(Time)

Start up
3 rounds
15 sec per side parallel arm shoulder stretch
15 pass through
15 cauldron with light weight(stir the pot)
5 Hand stand active shoulder

Strength
5-3-1 Push press (see chart)

W.O.D
Ladder 1 push jerk 135/95, 1 decline push up 18/12,1 ring dip
2 push jerk, 2 decline push up, 2 ring dip
3,3,3-4,4,4 etc…..up through 12.

Finisher
3 rounds
1 rope climb
20 sec 6 inch hold