Daily WOD | crossfitallied

CROSSFIT ALLIED

Monday 1.5.17

In teams of 2 Both partners work at the same time - when Partner A completes their task, swap. Partner A picks up where Partner B leaves off. Score is total rounds and reps of Part B for each workout. AMRAP 8 Partner A: 200m Run Partner B: AMRAP 5 hang power clean @ 52.5/35kg 15 Box-Jumps Rest 5 minutes AMRAP 8 Partner A: 250m Row Partner B: AMRAP 5 push press @ 52.5/35kg 15 wall balls @ 9/6kg Rest 5 minutes AMRAP 8 Partner A: 20/10kg plate hold locked out overhead

Friday 28.4.17

CrossFit Paused Front Squat 5 sets of 5 reps with a 2 second pause at the bottom of each rep Rest 2 minutes between sets AMRAP 10 10 kettlebell swings @ 24/16kg 12 lunges with plate overhead @ 20/10kg 200m row Rest 4 minutes AMRAP 10 6 DB thrusters @ 22.5/15kg 6 chest to bar pull ups 3 handstand push ups 100m run ---------------------------------- Olympic Lifting Halting clean deadlift - 1 second pause at mid shin, below knee, above knee, and at mid-thigh Build to a

Thursday 27.4.17

CrossFit Snatch Complex Every 90 seconds for 7 sets: 1 snatch pull + 1 squat snatch + 1 overhead squat Build to as heavy as possible Split Jerk Work up to a heavy single in 10 minutes AMRAP 10 10 power snatch @ 35/25kg 15 wall balls @ 9/6kg 20 double unders ------------------------------ Conditioning AMRAP 7 800/600m row then AMRAP in remaining time: 5 deadlifts @ 1.25 x bodyweight 20 double unders Rest 2 minutes AMRAP 7 800/600m row then AMRAP in remaining

Wednesday 26.4.17

Pressing Complex 3 sets for max reps A1. AMRAP Strict Press @ 70-80% 1RM (If you hit less than 4 reps go down in weight. If you hit more than 10 reps go up in weight) Rest 30 seconds A2. AMRAP Dumbbell Push Press @ moderate weight (If you hit less than 4 reps go down in weight. If you hit more than 10 reps go up in weight) Rest 30 seconds A3. AMRAP perfect push ups Rest 2:30 3 rounds for times 500/400m row 10 push jerks @ 42.5/30kg 10 box jump-overs @ 24/20" Rest

Tuesday 25.4.17

CrossFit Deadlift 4 sets of 5 reps Rest 2:30 between sets Every 90 seconds for 3 sets 15 reaching sit-ups with dumbbell "Ben" 10 9 8 7 6 5 4 3 2 1 Squat clean @ 60/42.5kg 200m run between rounds *20 minute time-cap ----------------------------------------- Conditioning 5 rounds AMRAP 5 300m run 10 deadlifts @ 60/42.5kg 8 hang power cleans 6 front squats 4 shoulder to overhead Max rep burpees in remaining time Rest 3 minutes between rounds

Saturday 22.4.17

In teams of 2 AMRAP 25 Partner A: 200m run Partner B: complete as much as possible of 60 back squats @ 60/42.5kg (from the floor) 60 double unders 60 Russian kettlebell swings @ 32/24kg 60 double unders 60 shoulder to overhead @ 60/42.5kg 60 double unders 60 hang power cleans @ 60/42.5kg 60 double unders 60 goblet squats @ 32/24kg 60 double unders When Partner A completes the run, switch and pick up where Partner B leaves off Score is total rounds plus reps

Thursday 20.4.17

Push Jerk 5 sets of 5 reps Build weight as you go, rest 90 seconds between sets Supinated barbell row 3 sets of 8-10 reps Rest 2 minutes between sets For Time 10 9 8 7 6 5 4 3 2 1 Kettlebell swings @ 24/16kg Pull ups Handstand push ups ---------------------- Conditioning AMRAP 4 500m row 10 burpee box jumpovers 20 toes to bar 30 shoulder to overhead @ 52.5/35kg 40 kettlebell swings @ 24/16kg 50 double unders Rest 3 minutes AMRAP 6 500m row 10 burpee box jump

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