WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Giving Tuesday WOD

A: Seek Help (Time)

With a partner

11 Rounds

12 Burpees to Target

12 DB Box Step-overs

12 Cal Row

(50’s/35’s) (24″/20″)
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One person working at a time, split the work how you choose.

B: Metcon (AMRAP – Reps)

With a partner

2 Minute AMRAP

DB Ground to Overhead (50/35)
– One person working at a time, split the work how you choose.

– One person must do C+J while the other does Snatch, you can’t switch movements.

Commonwealth CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Cal Bike

1 Min KB Swing

1 Min Reverse Burpees

1 Min Rest

(70/53)
Swings to parallel.

Accessory work

3×8

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

3 Rounds

40 Cal Row

30 Toes to Bar

20 Snatch (95/65)

10 Muscle-up

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Bench Press (3-3-3-2-2-2-1-1-1)

Ascending in load.

Accessory work

3×3 Ring Muscle-ups/transitions

Rest as needed between sets

Commonwealth CrossFit – WOD

Metcon

Metcon (Time)

3 Rounds

20 DB Front Squat

20 DB Push Press

75 Double Unders

(50/35)
Single DB, 10 per side for both DB movements.

Accessory work

x3

50ft Farmer’s Carry (heavy)

5 Standing Side Crunch (per side)

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

3 Rounds

3 Deadlift (225/155)

6 Bar Over Burpees

Then,

3 Rounds

6 Deadlift

9 Bar Over Burpees

Then,

3 Rounds

9 Deadlift

12 Bar Over Burpees

Cont’d…
Continue adding 3 reps to each movement after every 3 rounds.

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Deadlift (5×1 Ascending in load. No more than 95% 1RM.)

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

3 Rounds

3 Deadlift (225/155)

6 Bar Over Burpees

Then,

3 Rounds

6 Deadlift

9 Bar Over Burpees

Then,

3 Rounds

9 Deadlift

12 Bar Over Burpees

Cont’d…
Continue adding 3 reps to each movement after every 3 rounds.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time