WOD – Wed, Mar 29
Commonwealth CrossFit, CrossFit Accolade – WOD
Strength
Bench Press (5×3 Flat @ 90%)
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP
Burpee Pull-ups
7 Minute AMRAP
Burpee Pull-ups
With a partner
10 Rounds
5 Squat Clean (225/155)
15 Bar over burpees
Time cap: 20 Minutes
Trading full rounds (5 each)
With a partner
1 Minute Max Power Clean
(135/95)
One person working at a time, split how you choose.
4 Rounds
15 Toes to Bar
50 Double Unders
15 Pull-ups
50 Double Unders
Time cap: 18 Minutes
x3
100ft Farmer’s Carry
10 Glute Bridge
– Ascending in load
– From the rack
4×5
Bicep Curls
Triceps Extensions
Max Effort 5k Row
Accumulate 3 Minutes (combined total) in L-sit and or Hollow Hold
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.
1 Attempt every 2 minutes, flat or ascending.
21-18-15-12-9-6-3
Box Jumps (24″/20″)
*3 Muscle-ups after each round
Time cap: 12 Minutes
Practice Kipping Pull-up Technique
– Kip swings/Kip
– Kip swings + Pull-up
– Multiple Pull-ups
5 Rounds
15/12 Cal Bike
20 KB Swings
50ft Carry R
50ft Carry L
(53/35)
Time cap: 15 Minutes
– Swings to parallel
x3
5 Good mornings
:20 Side Plank (per side)