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

Strength
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

W.O.D
12-9-6-3
Clean and Jerk 155/95
Turkish get ups 55/30
Sit ups 45/25

Finisher
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


2X(Time)
Start up
5 mins of stretching
Tabata jingle jangles
Tabata med ball cleans

Strength
Deadlift Deload week

Burgener warm up

W.O.D
Amrap 5
3 squat snatch 75/45
4 handstand push up
5 toe to bar

Rest 3 mins

Amrap 5
3 Squat clean 95/65
4 G2OH 45/25
5 Oblique crunch per side

Rest 3 mins

Finisher
800m run for time

WOD (workout of the day)Distinct Crossfit.com


2012 Crossfit Games Chipper(Reps)

Start up
400m run
2rds
15 ballistic
15 windmills
15 walking front kicks

Strength
5-3-1 Deadlift

W.O.D
Amrap 17
10 Overhead Squat Rx 155/105 lbs 135/95 105/65
10 Box Jump Overs 24/20′
10 Thrusters Rx 135/95 lbs 115/75 95/55
10 Power Clean Rx 205/125 lbs 165/85 125/45
10 Toes-to-bar/knee to elbow
10 Burpee Muscle-ups/2/1 pull up 10 Toes-to-bar
10 Power clean 205/125 lbs 2012
10 Thruster 135/95 lbs
10 Box Jump Overs 24/20′
10 Overhead Squat 155/105 lbs

Finisher
5 min roll and stretch per coach instruction

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

WOD (workout of the day) Distinct Crossfit.com


73013(Time)
Start up
5 rds
5 PVC press
5 kbs choose weight

Strength
3×3 push press Refer to your sheet for loads.

W.O.D
3 RFT
15 SDHP 95/65
15 Hrpu
15 toe 2 bar

The finisher
Stretch Lacrosse ball work 5 nins

WOD (workout of the day) Distinct Crossfit.com


Upside down you turn me(Rounds)
Start up
3 rounds
10 Ha-uge arm circle to the front & back
10 Plank to bridge
10 Rope slams

Skill Kip practice(5 mins)

Strength
3×5 Push press
@ 65% 75% 85% of 1rm established last week.

Look at your spread sheet for your weights

W.O.D
Amrap 9
3 HSPU
6 Pull-ups
9 Burpees

Finisher
Tabata plank(one leg alternate)