Daily WOD

The Chain

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min AMRAP

1 min easy row

5 DB Clean and Jerks (Light weight – each side)

3 updowns

5 floor to elbow stretch (each side)

Metcon (Time)

10 rounds

14/12 Calorie Row

10 Alternating Hang Dumbbell Clean and Jerks (50/35)

8 Burpee over rower

Bike 10/8

Cap- 25 min

Extra work

3 Sets

30 – 60 seconds Handstand Hold

10 Tempo Goblet Squats (Smooth and Controlled)

Mr. Blue Sky

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP

30 Toe taps

8 Floor Press w/ Plate

5 Alt V-ups (each side)

8 Jump Squats

Snatch Pull + Snatch (5 x 4)

2 Snatch Pulls + 2 Snatch

Every 1:30
60%, 65%, 70%, 75%, 80%

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap (Team of 2)

5 Strict Pull Ups (each)

10 Synchro push ups

20 Calorie Bike

Extra work

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)

Partner Saturday!

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

Run 200m

then

Amrap 8

5 Up-downs

5 Alt. Step-ups (each)

5 Alt. V-ups (each)

5 DB Shoulder Press (each)

Metcon (Time)

Teams of 2:

Run 400m with plate (45/25)

80 Ground to Overhead w/ plate

80 Alt. Box Step-ups with plate

80/60 Calorie Row (resting partner holds plate)

80 Burpees to plate

80 Partner medball sit-ups (20/14)

Run 400m with plate

Vibranium

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

10 min Amrap

1:00 Machine

3 Inch Worms

10 Barbell Rows

5 Air Squats

Mayhem Clean Complex

Power Clean, Hang Clean, Clean

– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean

– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean

Metcon (Time)

10 rounds

10 Deficit Push Ups (45s/25s)

10 Front Squats (135/95)

Rx+ 155/105

Extra work

4 sets

10 Single Arm Dumbbell Lawnmower Row (each)

10 Single Leg Glute Bridges (each)

Klaw

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 5

Rowling.

-Do 1 burpee for every meter over/under 100m you are (not to exceed 5 burpees)

Metcon (AMRAP – Rounds and Reps)

Amrap 20 (Teams of 2)

2000/1600m Row

M/F-1800m

-in remaining time-

Max Rounds

20 Burpee Box Jump Overs (24/20)

10 Power Snatch (135/95)

Split reps as desired

Rx+ 185/125

Extra work

4 sets

15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps