WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

5000m Row

*E3MOM 100 Double Unders

Time cap: 30 Minutes
Workout starts with dubs.

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

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

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