WOD(workout of the day) Distinct CrossFit.com


Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees

Strength
3×1 snatch
3×1 front squat

‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75

Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar

Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R

WOD(workout of the day) Distinct CrossFit.com


33114 (Time)

W.O.D
14.5 for those that want or need to do it

For everyone else
400m run
Then
3rds
15 pull-ups
15 push press 95/65
30 double unders

For those that can’t do double unders-30 double under attempts. The only way to learn is to practice!!!

Modified see coach

Skill complex Light weight
3rds
High hang snatch
Hang snatch

During this skill complex focus on not bending the elbows early(early pull fault).

Strength 80-85% of 1rm
2×2 power snatch
2×2 back squat

WOD(workout of the day) Distinct CrossFit.com


Mutant Ladder

Start Up

400M Run
Then
3rds
10 PVC Pass Through
10 Halo L/R
10 KB Hang Squat Clean Thrusters(pick weight)

WOD
AMRAP 17
40 Burpees
30 Mutant makers Rx 65/45 Rx2 45/35
30 Burpees
30 Mutant makers Rx 75/55 Rx2 65/45
20 Burpees
30 Mutant makers Rx 105/75 Rx2 75/55
10 Burpees
Max Reps Mutant makers Rx 135/105 Rx2 105/75

Finisher
Alt Tabata 8rds
Situps
Plank

WOD(workout of the day) Distinct CrossFit.com


Dark hole(Time-Rx2)

W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53

Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53

Mod-see coach for suggestions

Strength
Power Clean 5-3-1

Finisher
Tabata v sit hold

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


Jump jerk(Check In)
Start up
3rds
10 pass through
15 jax
20 single unders

W.O.D
Emom 16
Even-4 jerks 155/95
Odd- 10 box jumps 24/20

Strength
3×2 thruster Climb

Skill
5 mins of goat work Goat-a skill that you suck at

Finisher
Stretch, roll, smash