WOD(workout of the day) Distinct CrossFit.com


Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees

Strength
3×1 snatch
3×1 front squat

‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75

Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar

Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R

WOD(workout of the day) Distinct CrossFit.com


14.2(Reps)
Start up
14.2 pre game
3 Rounds
1 Power Snatch, 60% of 1RM
2 OHS, 60% of 1RM snatch
3 C2B
4 Wall Balls 20/14
5 Burpees
6 KBS, 70/53
12 Air Squats
24 Double Unders
W O.D
14.2
0.00-3:00
2rds
10 ohs 95/65
10 chest to bar pull ups

3:00-6:00
2rds
12 ohs 95/65
12 chest to bar pull ups

6:00-9:00
2rds
14 ohs 95/65
14 chest to bar pull ups

and so on…

Strength
Clean and Jerk 5-3-1

Finisher
30 ghdsu

WOD(workout of the day) Distinct CrossFit.com


Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R

10 gym laps

Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups

RX2
21-15-9
Wallballs 20/14
Pull ups

Mod see coach

8 mins to work up to heavy snatch

5×1
back squat 80-90% of 1rm

Finisher
3rds
Hamstring stretch 20 sec per side Standing quad 20 sec per side

WOD(workout of the day) Distinct Crossfit.com


Dipped balls(Time-Rx2)

W.O.D
Buy in 30 toe to bar
Then 30-20-10
Wall balls 20/14
Ring dips-(RX2) bench dips(legs full ext arms 90 degree bend)

Mod-see coach for loads and suggestions

Strength/skill
5-3-1 tng
Snatch 70%-80%-90% of 1rm 10 chest to bar pull-ups immediately following snatch RX2-10 pull-ups Rest as needed between sets

Finisher
2 min barbell quad smash per side
2 min couch stretch per side

WOD(workout of the day) Distinct Crossfit.com


High swung(Time)
Start up
4rds
Around the gym
Side shuffle
Frog jump
Trav jacks
Ski jumps

W.O.D
Performance RX
42 KBS 70/53
30 pull ups
18 KBS 70/53
6 muscle ups bar or ring

RX2
42 KBS 53/35
30 pull ups
18 KBS
6 C2B pull-up

MOD
42 KBS (see coach)
30 jump pull up
18 KBS (see coach)
6 burpees

Strength
Bench Press 3×3

Finisher
2rds
15 banded tri pull downs
15 band tri kick out
15 pour fly’s 16/10
15 ghdsu

WOD (workout of the day) Distinct Crossfit.com


Honey badger(Time)
Start up
2 rounds
20m Walking front kick
20m Heels to rear
20 Hip rotations 10 L/R

10 jing jangs full speed for time

Metcon
21-15-9
Wallballs 20/14
Chest to bar pull ups

8 mins to work up to heavy 1 rep snatch

5×1 across back squat 80-90% of 1rm

Finisher
3rds
Hamstring stretch on rail 20 sec per side
Standing quad 20 sec per