WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat

WOD(workout of the day) Distinct CrossFit.com


Don’t Drop The Ball(Timed)

WOD
For Time
800M Run W/Med Ball 20/14
25 Wall Balls 20/14
25 Walking Lunge W/Med Ball 20/14(2 Lunges =1 rep)
25 Wall Taps W/Med Ball 20/14
25 Situps W/Med Ball 20/14
800M Run W/Med Ball 20/14

Mod is a 400M Run

Finisher
Mobility 5-10 mins

WOD(workout of the day) Distinct CrossFit.com


Doubled over(Time)

W.O.D
75 KBS 70/55
75 double unders
75 push-ups
75 double unders
Then
10 Curtis P’s 135/95 Curtis P=1 hang squat clean- 1 front lunge right-1 front lunge left-1 push press

Modified-see coach for loads

If you can not hit double unders you have to do a 3-1 scale. That means 225 single unders!

Finisher
s/a chest stretch 30 sec per side arm circles 30 forward and back parallel arm stretch 30 sec per Partner chest stretch 30 sec

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


Endless love(Time)

W.O.D
200m sprint
400m sprint
800m run
1600m run
200m farmers carry 90/70
120m oh walking lunge 45/35

Scaled
100m sprint
200m run
400m run
800m run
200m farmers carry 50/30
120m oh walking lunge 25/15

Finisher
Couch stretch
IT band stretch
Calf stretch
Hip distraction

WOD(workout of the day) Distinct CrossFit.com


31714-14.3(Reps-Rx2)

W.O.D
14.3 redo for those competing that want to attempt again Or

Amrap 8
10 double unders RX2 5 double unders
10 wallball 20/14
10 abmat sit ups

Strength
Strict press 3×3 across

Finisher
Low back smash, banded hamstring stretch, lax glute smash Spend a few minutes on each