WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Back Squat (5-5-5-3-3-3-1-1-1)

Ascending in load.

After Party

Accumulate 2 Min in L-Sit

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Box Jumps (24″/20″)

10 Ring Dips

200m Run

After Party

4x

4 Turkish Get-ups (2 per side)

100m Farmer Carry (Heavy)

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

30 Minute AMRAP

1500m Row (250m splits)

40 Overhead Lunges (135/95)

40 Toes to Bar
– You go I go on 250s until you reach 1500 (3 each)

– One person working at a time on the lunges and toes to bar, split the reps how you choose

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Bench Press (7×3)

Ascending in load.

After Party

3x For Quality

8 Ring Rows

8 Goodmornings (empty bar/light weight)

8 Glute Bridges

*Slow and controlled

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

15-12-9

Thrusters (95/65)

Pull-ups

12-9-6

Thrusters (115/75)

Chest to bar Pull-ups

9-6-3

Thrusters (135/95)

Bar Muscle-ups

Time cap: 18 Minutes

Metcon (Time)

15-12-9

Thrusters (95/65)

Pull-ups

12-9-6

Thrusters (115/75)

Chest to bar Pull-ups

9-6-3

Thrusters (135/95)

Bar Muscle-ups

Time cap: 18 Minutes

After Party

4×8

Bicep Curls

Triceps Extensions