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


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


Ego twisted
Start up
Junkyard dog
Over under

W.O.D
Performance(RX)
50 wallballs 20/14
400m run
15 burpee muscle ups

(RX2)
50 wallballs 20/14
400m run
15 burpee chest to bar pull-ups

Fitness
50 wallballs(see coach for load suggestions)
400m run
15 banded or jumping pull-ups

Strength
Work up to heavy touch and go on the following complex-no dropping in between transitions DL-
DL/PC-
DL/PC/FS
DL/PC/FS/S2OH

Finisher
2rds
2 min hip distraction per side Shoulder and lat smash with lacrosse ball or roller