WOD(workout of the day) Distinct CrossFit.com


Brutality (Reps)
Start up
5:00 min active warm up

Skill
complex 5:00 mins
High hang snatch
Hang snatch
Squat snatch
Choose a moderate weight that you know you can do with smooth transitions

W.O.D
Amrap 10
1 mile run
Max rep cleans 205/115 Score is total reps-record mile time

Mile incentive is as follows:
6:00 mins and under add 5 reps to your score
7:00 mins and under add 4 reps to your score
8:00 mins and under add 3 reps to your score
9:00 mins and under add 2 reps to your score
10:00 mins and under add 1 rep to your score

Rest 5 mins

Amrap 7
200 double unders
50 pull ups

Strength
Front squat 3×1

Finisher
50 abs of choice
Stretch

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WOD(workout of the day) Distinct Crossfit.com


13.2 review(Reps)
Warmup
30 jax
30 snatch(PVC) 15 power 15 squat
30 jing jangs
30 sec butterfly stretch

WOD
CrossFit Open 13.2 (10min cap)

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps or step ups 24′ box

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps or step ups 20′ box

Strength
Power snatch
2×3
Squat snatch
2×3
Climb on second set if it feels good

Finisher
3×10 Side plank punch through per side

WOD (workout of the day) Distinct Crossfit.com


FRAN(Time)
Start up
3 rounds
20 sec band oh stretch
20 sec hip distraction
5 burpees 20 ballistics
10 PVC thrusters

W.O.D
Fran
21-15-9
Thrusters 95/65
Pull-ups

Strength
5×1 work up to hvy
Squat snatch

Finisher
3 rds
10 hip ext
10 toe to bar
10 scap push ups

WOD (workout of the day) Distinct Crossfit.com


2 down(Time)
Start up
2 rds
20 arm circles
20 sec sprinters strecth
20 sec band asst ham stretch

On the 45sec
5 rds
100m
1 moderate
4 full speed

W.O.D
7RFT
7 burpees
7 squat snatch 95/65
Then
3 rope climbs(9 modified floor to stand)

5×1 Deadlift Climb to heavy

Skill Muscle up progressions based on skill level Rings or bar, chin over bar, kip pull ups, chest to bar, chest to waist band assist if needed.

Finisher
60 old school kneeling crunch

WOD (workout of the day) Distinct Crossfit.com


Bully(Time)
Start up
3 minutes
Traveling high knees
Side shuffle
Sprint
Side shuffle

20 halo
10 handstand active shoulder 3sec hold

W.O.D
3RFT
10 mutant maker 95/65
10 ring dips
10 burpee box jump over 24/20

5x
1 snatch
1 squat snatch
Touch and go

5×3 Sumo Deadlift climb to heavy

WOD (workout of the day) Distinct Crossfit.com


Deuces wild(Time)
Start up
The Burgner warm up 3 reps of the following sequence 3x with PVC
1. Down and up(dip drive)
2 Elbows high and wide
3. Muscle snatch
4. Snatch lands
5. Snatch drops
6 Hang power snatch

Strength/skill
Snatch complex
Emom 10 across 95/65
2 power snatch
1 squat snatch

W.O.D
‘Helen’
3RFT
400m run
21 kbs 53/35
12 pull ups

Rest 3 min

3RFT
10 Burpees
10 SDHP 95/65
10 sit-ups

Finisher
10 arm circles
15’sec parallel arm stretch per
20 ballistics
25 band pull a parts
30 sec overhead stretch