Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP

100m easy jog

5 box step-ups (each side)

5 DB Hang Clean and Strict Press (Light weight – each side)

5 plank shoulder touches (each side)

5 stepback lunges each side

Shoulder Press (5-5-5+)

Shoulder Press for load:

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5 reps+ @ 85%

Metcon (Time)

Teams of 2

100 Alt. Dumbbell hang Clean and Jerk (50/35)

– Partner Hangs from pull up bar –

100 Box Jump Overs (24/20)

– Partner Holds Plank (elbows) –

200ft Single Arm Overhead Lunge Walk (50/35)

Extra work

1 Set

90 sec Corpse Pose

90 sec Cat Cow

90 sec Down Dog to Up Dog

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP

1 min easy bike

10 wall angels

5 wallballs front squats

5 alt. V-ups (each side)

3 updowns

Metcon (Time)

Every 4 mins (5 Rounds)

12 Toes to Bar

12/10 Calorie Bike

12 Wall Balls (20/14)

12 Burpees
Score= Slowest rd

Extra work

3 Sets

10 Single Arm DB Bench (each side)

10 Dumbbell Hammer Curl (moderate weight)

20 Hip Extensions (OR 20 Banded Good Mornings)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 min warm-up easy row

-into-

3 snatch grip deadlifts (PVC)

3 snatch high pulls (PVC)

3 muscle snatch (PVC)

3 power sntach (PVC)

3 overhead squat (PVC)

3 behind the neck sntach push press (PVC)

3 Snatch Balance (PVC)

repeat cycle w/ empty barbell

Snatch (8 x 1)

Find 1RM

Rest 1:00 btwn lifts

Metcon (Time)

Every 1:30 (10 sets)

100m Sprint (run)

Or 125m Row

Or 7/5 Cal Bike
Score= Slowest

Extra work

3 sets

10 Cossack Squats

10 Banded Scap Squeeze

10 Bird Dogs

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

1 min bike/ row

5 Deadlifts (empty bar)

10 Floor Plate Press

30 Single unders

Metcon (Time)

For Time:

200 Double Unders

100/75 Push Ups

50 Deadlifts (185/125)

Extra work

12 min

Skill work:

Strict Pull ups progression work

2 min foam roll calves

1 min twisted cross (each side)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP

1 min easy bike

5 back squats (empty bar)

7 single leg glute bridge (each side)

7 strict press

Back Squat (5-5-5+)

#1: 5 reps @ 65%

#2: 5 reps @ 75%

#3: 5+ reps @ 85%+

Rest 1:30 btwn sets

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Push Press (75/55)

30 Air Squats

Extra work

3 sets

12 Single Arm Ring Row (each side)

12 Single Leg Glute Bridge