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


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


13.4 open review(Reps)
Warmup
30 med ball clean to wallball (20/14)
20 pullups
10 k2e

MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk,
3 reps 3 Toes-to-bar
135 pound Clean and jerk,
6 reps 6 Toes-to-bar
135 pound Clean and jerk,
9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk,
15 reps
15 Toes-to-bar
135 pound Clean and jerk,
18 reps
18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN use 95# same rep scheme

Strength
Squat Clean 3×3 climb

Cool down
40 partner leg throwdowns

WOD(workout of the day) Distinct Crossfit.com


I digress……..(Time)
Start up
3 rds
10 Jingle jangles
10 PVC power cleans
10 Plyo

W.O.D
RX 155/95 Clean
In this wod you can choose power or squat clean.

Digression/progression of the following:

10 Burpees
1 Power or squat clean
9 Burpees
2 Power or squat clean
8 Burpees
3 Power or squat clean
7 Burpees
4 Power or squat clean
6 Burpees
5 Power or squat clean
5 Burpees
6 Power or squat clean
4 Burpees
7 Power or squat clean
3 Burpees
8 Power or squat clean
2 Burpees
9 Power or Squat clean
1 Burpee
10 Power or Squat clean

Skill Spend 5 mins working on double unders. Try to string a few together or alternate single double. If you can hit double unders work on efficiency.

Double unders are frustrating, but the only way to get better is to do them.

Finisher
50 round the world
50 butterfly sit up

WOD (workout of the day) Distinct Crossfit.com


Down and dirty(Time)
Start up
2rds
10 cuff iso
20 sec banded overhead distraction
50 jax
10 fwd/back pdl

W.O.D
‘Dirty’
3 rds
15 push press 95/65
15 pull ups
15 sit ups

Strength
Power Clean
3×1 heavy-if you feeling it PR! Squat Clean
3×1 heavy-if you feeling it PR!

Finisher
3 rds
30 sec per Hip distraction with band
Lacrosse hip smash

WOD ( workout of the day) Distinct Crossfit.com


workout(Time)
Start up
5 min rolling and stretching
Then
Traveling jacks
Traveling knees
Frog jumps
Side shuffles
Walking inchworm

Skill
3×5
High hang clean
Work on form keep weight light

W.O.D
3 rds
10 power cleans 115/75
1 rope climb
10 walking lunge front rack 115/75 one push press every 5 lunges
1 bar muscle up
10 box jump overs 24/20

Strength
3×2
Squat clean Climb

Finisher
25 butterfly sit-ups

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


Amraptual state of mind(Time)

Start up
3rds
10 band pull a parts
10 double unders
10 kips

W.O.D
Amrap 6
3 box jumps 30/24
3 power clean 225/120

OTM 8
3 squat clean 135/95
3 jerks
Quick under the bar

8×1 Weighted strict pull-ups-Climb on every rep. If you cannot do pull ups then do 8×1 with the least amount of help possible.

Finisher
Smash and mobilize problem areas using barbell, lacrosse, foam roller, bands, banded flossing etc…

WOD (workout f the day) Distinct Crossfit.com


Start Up
2Rds
20 Ballistic
20 Arm Circles
20 Band Pull Aparts
20 Frog Jumps

Metcon
AMRAP 7 min Ladder
3-6-9-12 ect…..
HRPU
Snatch #75/55
Air Squats

Rest 5 min

Burner
AMRAP 12
30 Wall Balls #20/14
30 KBS #55/35
30 Ab Mat Butterfly Situps
30 Jing Jang
10 Squat Clean #95/65

Finisher
Roll Out

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