WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Deadlift (2-2-2)

Flat sets, no more than 80% 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Deadlift (185/125)

10 Push-ups

15 Air Squats

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Front Squat (5-5-5-3-3-3-1-1-1)

Ascending in load.

After Party

Tabata

Hollow Hold

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

5 Rounds

20 DB Hang Clean (50/35)

15/12 Cal Row

Time cap: 15 Minutes
DB Hang Clean 20 reps total, split between hands 10/10.

After Party

4×6

Bicep Curls

Triceps Extensions

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Reps)

Tabata KB Swings (53/35)

Tabata Jump rope (singles)

Tabata Backwards Burpee

Tabata Cal Bike
Completing a full tabta (8 Rounds :20 work/:10 Rest) of each movement before moving on.

– Swings are overhead

– Jump rope is “single unders”

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After Party

x3

5 Standing side crunch (per side)

100ft Farmer carry (heavy)

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

Ring Dips

Time cap: 10 Minutes

After Party

Practice Handtand Walks

– Beginner support from wall/box

– Intermediate going for distance

– Advanced turns or obstacles

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Medball run/wallball/situp (Time)

5 Rounds

400m Medball run (20/14)

15 Wallballs (20/14)

15 Medball sit-ups (20/14)
Time cap: 30 Minutes

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

100 Double-unders

30 DB Snatch (50/35)

15 Strict Pull-ups

Time cap: 15 Minutes

After Party

3×8

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Squat Clean and Jerk (7×1)

Ascending in load.

After Party

x3

5 Good mornings

:20 Side plank (per side)