WOD(workout of the day) Distinct CrossFit.com


Turn up the volume(Time-Rx2)

W.O.D
5 RFT
15 burpees
15 pull-ups
15 S2OH 135/95 RX2 115/75

Snatch skill
High hang
Hang Power
Squat
Choose a light weight and try to make it look pretty. Record yourself and correct any inefficiencies or see a coach. This skill session is about proper technique not how heavy the weight is. Choose a light weight!!!!

Finisher
20 strict toe to bar or knee to elbow

WOD(workout of the day) Distinct Crossfit.com


Smoked hams(Reps)
Start up
4 rds
10 PVC good mornings
10 windmills
10 mountain climbers

Skill review
Deadlift

W.O.D
Amrap 8
10 deadlift 185/105
10 hang power clean 185/105
25 double unders

Strength
Sumo dead lift 3×6 Climb

Finisher
2rds
10 GHR
20 sec band hamstring stretch per side

WOD ( workout of the day) Distinct Crossfit.com


11-12-13(Time)
Start up
3 rds
20 sec hip flexor stretch
20 swing kicks
20 sec couch stretch
20 f-b- s-s jumps

W.O.D
3RFT
10 Deadlifts 185/105
10 Hang power clean 185/105
10 Chest to bar pull ups

Strength
10 mins to work up to squat clean max

Skill
Demo discuss Toe to bar/knee to elbow movement efficiency-feet past vertical plane

Finisher
20 toe to bar/knee to elbow

WOD ( workout of the day) Distinct Crossfit.com


Wodevil(Time)
Start up
3 rds
10 hang clean PVC
10 push press PVC
10 hang snatch PVC
10 arm circles

200m

W.O.D
21 hang cleans 135/95
21 hrpu
9 pull ups
15 hang snatch 135/95
15 hrpu
15 toe to bar
9 hang cleans 135/95
9 hrpu
21 pull ups
*120m front rack barbell carry 135/95
*3 front squat penalty if weight is dropped

3 rds
complex
2 Front squat
2 Push jerk
Climb

Finisher
3 rds
10 band pull a parts
10 cuff iso
10 sec parallel arm stretch

WOD (workout of the day) Distinct Crossfit.com


OMG My Lungs Hurt!!!!!!(Reps)
Start up
Slow Slow 400M Run
1 Leg Blaster 20/20/20/10
30 KBS ( pick weight #15up)

A. Metcon
Crossfit Open 12.1 WOD
AMRAP 7
Max Burpees
(Arms must be fully extended with the jump or its a NO REP!!!!!)

Rest 5 min

B. Burner
3Rds
1 min Max Reps Hang Power Clean 95/65
1 min rest between rounds, and keep up with all rep for your total
Finisher
50 Ab Mat Situps
5 min Mobility stretch whatever tight or sore

WOD (workout of the day) Distinct Crossfit.com


It’s DT time!(Time)
Start up
25 double unders
25 ground to overhead 35/15
25 pvc behind the neck push press

Power clean review

Strength
Power clean 12 mins to work up to 1rm power clean

Front Squat
3×6 hvy climbing

W.O.D ‘DT’
5 RFT(rounds for time)
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Finisher
Stretch shoulders and roll lower back, hamstrings etc.. Parallel arm stretch, ballistics, rb shoulder stretch etc…

WOD (workout of the day) Distinct Crossfit.com


Back on the grind(Rounds)
Start up
3rds
1 Forward run backward run length of gym
1 bear crawl down side shuffle back length of gym
100m row

Strength
3×3 Deadlift (Pull your chart, if you don’t have one see a coach)

W.O.D
Amrap 12
8 Wallballs 20/14
8 Hang Power Cleans 155/105
8 Burpees
2 tire flips big/small