WOD

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16
Oct

101721

Commonwealth CrossFit – WOD

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Metcon

Metcon (Time)

5 Rounds

20 Med ball cleans

20 Sit-ups

200m Med ball run

(20/14)

Time cap: 18 Minutes

After Party

10 Minutes

Pistol Practice

Spend time in the bottom of the pistol working on strength, flexibility and balance for hitting depth

15
Oct

101621

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

A: Metcon (Time)

With a partner

800m Run

Then,

10 Rounds

10 DB Snatch (50/35)

5 Burpees

Time cap: 15 Minutes
– Both partners run the 800 together

– Trading full rounds on the couplet you go I go (5 each)

– Rest 2 minutes before part B, if you finish early you get extra rest, B starts at 17min for everybody

B: Metcon (Time)

With a partner

800m Run

Then,

10 Rounds

5 Box Jumps (24″/20″)

5 Dips

Time cap: 15 Minutes
– Both partners run the 800 together

– Trading full rounds on the couplet you go I go (5 each)

13
Oct

101421

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

30 Minute AMRAP

10 Cal Bike

50 Double under

* Partner rows 500m
Rower is the pacer, switching every 500m and pick up the AMRAP where left off

13
Oct

Snatch day, week 2

Commonwealth CrossFit – Specialty Classes

Focus:
Driving knees out
Overhead position

A: Warmup/stretching

B: Snatch deadlift (light. focus on knees out, keeping bar close above knee with lats)
5×3 snatch segment deadlift (pause below knee, above knee, power position)

C: Snatch complex 1 (ascending in weight with good mechanics)
6×2 snatch deadlift + power snatch (knees!)

D: snatch complex 2
6×1 hang power snatch + hang squat snatch (overhead!)

E: Press in snatch (SOTS press)
3×8

F: WOD
Snatch 75/55
Medball sit-up
5, 10, 15, 20…
10 min time cap

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12
Oct

101321

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

5 Rounds

5 Deadlifts (275/185)

10 Burpees

Time cap: 10 Minutes

After Party

10 Minutes

Practice Inversions

– Kick up to wall, beginner

– Strict/Kip technique HSPU, intermediate

– Deficit, advanced

11
Oct

101221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes

Swings are overhead.

After Party

10 Minutes

Practice Ring Muscle-ups

– Progress to feet forward on low ring

– Stringing together reps on high ring

11
Oct

Clean and Jerk, Week 2

Commonwealth CrossFit – Specialty Classes

Focus:
Drive with the legs
Catch securely.. then stand

A: Warmup/stretching

B: The 5 points of the split jerk
Set-up
Dip
Drive
Split
Catch & Recovery

C: Split Jerk from the Rack
5×3 ascending in load up to 50% 1 RM

D: Clean complex (Drive with legs!)
8×1 clean pull (x2) + clean

E: Clean & split jerk
5×1 clean & split jerk

F: WOD
21-15-9 rower/bike calories
12-9-6 clean & split jerk 95/65
10 min time cap

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