WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Bench Press (5×3 Flat @ 90%)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

Burpee Pull-ups

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

10 Rounds

5 Squat Clean (225/155)

15 Bar over burpees

Time cap: 20 Minutes
Trading full rounds (5 each)

After Party

Metcon (AMRAP – Reps)

With a partner

1 Minute Max Power Clean

(135/95)
One person working at a time, split how you choose.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

4 Rounds

15 Toes to Bar

50 Double Unders

15 Pull-ups

50 Double Unders

Time cap: 18 Minutes

After Party

x3

100ft Farmer’s Carry

10 Glute Bridge

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Split Jerk (7×1)

– Ascending in load

– From the rack

After Party

4×5

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

5k Row (Time)

Max Effort 5k Row

After Party

Accumulate 3 Minutes (combined total) in L-sit and or Hollow Hold

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

30-20-10

Snatch (155/105)

*30 Cal Bike after each round

Time cap: 12Minutes
One person working at a time, split the work how you choose.

After Party

Power Snatch (3×1)

1 Attempt every 2 minutes, flat or ascending.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Box Jumps (24″/20″)

*3 Muscle-ups after each round

Time cap: 12 Minutes

After Party

Practice Kipping Pull-up Technique

– Kip swings/Kip

– Kip swings + Pull-up

– Multiple Pull-ups

Commonwealth CrossFit – WOD

Metcon

Metcon (Time)

5 Rounds

15/12 Cal Bike

20 KB Swings

50ft Carry R

50ft Carry L

(53/35)

Time cap: 15 Minutes
– Swings to parallel

After Party

x3

5 Good mornings

:20 Side Plank (per side)