WOD

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8
Aug

080921

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

400m Plate Run (45/25)

5 Deadlifts (315/205)

12 Ring Muscle-ups

24 Bar Muscle-ups

12 Ring Muscle-ups

5 Deadlifts

400m Plate Run

Time cap: 18 Minutes
*Inspired by CFG21 Event 2

Ideally for the run you carry a plate from your bar.

After Party

Abs if time

7
Aug

080821

Commonwealth CrossFit – WOD

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Skill

A: Metcon (No Measure)

4 Minutes

Run/Bike/Row/Ski
Warm-up Buy-In

Set your pace

B: Metcon (No Measure)

4x

:20 Back scale

:10 Rest

:20 L-Sit

:10 Rest

:20 Handstand hold

:10 Rest

:20 Front Plank

:10 Rest

:20 Child’s Pose

:10 Rest

C: Metcon (No Measure)

4 Minutes

Run/Bike/Row/Ski
Cool-Down Cash-Out

Match your pace

After Party

4×8

Bicep Curls

Triceps extensions

6
Aug

080721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

10 Thrusters (95/65)

10 Burpees

*Partner runs 400m and is pacer, pick up where you end each transition

After Party

10 Minutes

Practice Ring Muscle-ups

From low ring transitions to stringing reps together. Don’t make this an AMRAP, wherever your deficiencies lie, spend time on drills for that specific portion of the movement.

4
Aug

080521

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

With a partner

20-18-16-14-12-10-8-6-4-2

Deadlift (275/185)

Bench Press (185/125)

Cleans (135/95)
– Split the work how you choose

– Multiple bars set-up for each lift allowed, where applicable

2
Aug

080321

Commonwealth CrossFit, CrossFit Accolade – WOD

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Skill

For quality: (Empty Bar)

3×3 Snatch Deadlift

3×3 Deadlift Shrug

3×3 Snatch Pull

3×3 Power Snatch (1/4 land)

3×3 Power Snatch (1/2 land)

3×3 Squat Snatch

*It’s encouraged that this is done unloaded for skill development. However, with proper technique you can progress to a light loading (<50%) across 3 the sets. The 1st set of each drill must be unloaded. Loading should be relative to each phase of the movement. You may need to take the weight down to successfully perform certain parts relative to others.

Metcon

DB Snatch/T2B (Time)

3 Rounds

30 DB snatch (50/35)

30 Toes to bar
Time Cap: 15 Minutes

31
Jul

080121

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)