WOD(workout of the day) Distinct CrossFit.com


Let’s say Grace (Time)

Strength(5 mins)
Clean and Jerk
2×2 60-70% of 1rm

W.O.D
‘Grace’
For Time
30 Clean and Jerk
RX 135/95
RX2 115/75

Rest/set up 5 mins

‘Blue Flame’
3rds
8 Deadlift 315/185
8 Burpees
2 ring muscle ups (RX2-4 chest to bar)
Modified see coach

Finisher
3 minute plank
Shoulder and back stretch and smash

Advertisements

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


21714(Time-Rx2)
Start up
4rds with PVC
5 pass through
5 thrusters
5 power cleans
5 shoulder 2 oh
5 ohs
5 front squat

W.O.D courtesy of comp wod
Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95 rx2 75
Girls: 65 rx2 55
Every minute on the minute, stop where you are and complete 5 burpees

Rest 5 mins

for time
30 Wall Balls, 20/14

Rest 5 mins

Strength
7 minutes to work up to heavy clean and jerk

Finisher
30 leg extension to hip raise Stretch

WOD(workout of the day) Distinct Crossfit.com


13.4 open review(Reps)
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

Strength
Squat Clean 3×3 climb

Cool down
40 partner leg throwdowns

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