WOD (workout of the day) Distinct Crossfit.com

Cold front(Time)
Start up
4 rounds
30 Jax
15 per side Side plank reverse fly
Modified push-up Y hold 15 sec per side
Cuff iso 15 per side

Week 5
Push press Pull your sheet. If you don’t have one see a coach.
5×70% 1RM
5×80% 1RM
Max reps x90% 1RM

Clean and Jerk 155/95
Turkish get ups 55/30
Sit ups 45/25

Repeat Start up minus the jax

*If you can’t do RX’d, choose a weight that is challenging.

WOD (workout of the day) Distinct Crossfit.com

Start up
3 rds
10 high knees
10 jumping lunge
30 sec couch stretch

2 mins quad roll L/R

Strength Squat 3×3 (refer to your chart)
Then 3×6 front squat @ 60% of bk squat 1rm

5 rounds
(5) suicide
10 jump lunge
30 box jumps 24/20

Cash out
100 knee tap crunch

WOD (workout of the day) Distinct Crossfit.com

Cash in 5 mins stretch, roll, lacrosse ball

Tabata mountain climbers

Burpees KBS 35/20
Dumbbell thruster 30/16
Jing jangs
Ground 2 Overhead 45/25
Power Cleans 95/65

Cash out Stretch

WOD (workout of the day) Distinct Crossfit. com

Start up
30 heels to the rear
30 hip rotations
30 jax
30sec couch stretch per side

200m run
1 leg blaster
400m run
1 leg blaster
800m run
1 leg blaster

1 leg blaster = 20 squats 20 lunges 20 jumping lunges 10 jumping squats

Cash out
2 rds of
1 min max rep sit ups with a partner

GG mode(Time)
Same warm up as wod

GG wod 1 kbs burpees
GG wod 2 clean
GG wod 3 800m run
GG wod 4 3 rds individual 2 per for partners 10 thrusters 10 toe to bar 25 m oh walking lunge Intermediate No toe to bar

If you didn’t do wod 4 on Sat then do wod 4 followed by an 800m run 2 mins after finishing wod 4

WOD (workout of the day)Distinct Crossfit.com

Taste like Cindy!(Check In)

20 burpees
20 passthroughs
Starrett hip stretch

5 pull-ups
10 push-ups
15 squats

3min rest

800m hill run for time

GG Prep for all Greenville Games athletes(Time)
Start up
2 rds
10 Good mornings
10 Hip rotations
10 Squats
10 Rope slams
200m run

GG prep 10 min to get
3 rds
25 Burpees
25 Kettlebell swings #70/53

Partner Amrap 10
15 burpees
15 kbs

W.O.D 2
7 min to work up to 1rm Powerclean

Partners 10

W.O.D 3
800m run for time

Partner each run 800

Cash out
Stretch and roll

WOD (workout of the day) Distinct Crossfit.com


Start up
2 rounds
10 PVC power clean
10 PVC front squats
10 PVC pass throughs
10 Burpees

6 min to 1rm Power Clean

Power Clean 135/95
Ring Dips

Cash out
3 total min plank hold(bows and toes)