Daily WOD

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

8 min AMRAP\

:30 Bike/row

5 Alternating Dumbbell Deadlift (each)

5 Single Arm DB Thrusters (each)

3 elbow to floor stretch (each side)

Metcon (Time)

For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

* 12:00 Time Cap *

Snatch (1+1 x 3)

Snatch Deadlift to below the knee + Snatch:

(1+1) x 3 sets @ 80-87% 1RM Snatch

*Every 1:30

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 10

Run 100m

5 Box Step-ups (each)

5 DB Deadlifts (each)

5 DB Shoulder Press (each)

5 Up-downs

Metcon (Time)

Teams of 2

400m Run (45/25)

50 Burpee Box Jump Overs (24/20)

100 Alternating Dumbbell Snatch (50/35)

50 Burpee Box Jump Overs (24/20)

40m Run (45/25)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 8

:30 Bike

5 Hanging knee raises

5 DB Hang Cleans (each side)

5 DB Shoulder press (each side)

5 Step back lunges (each)

Metcon (Time)

4 rounds for time

16/13 Calorie Bike

15 Toes To Bar

10 DB Hang Clean and Jerks (50/35)

50’ Front Rack Walking Lunge (50/35)

Push Jerk (3-2-2-1-1)

%- 65, 70, 75, 80, 85

*Every 1:30

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 8

100m Run

5 Alt. V-ups (each)

5 DB Shoulder press (each)

5 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

300m Run

30 Abmat Sit-ups

10 Strict Handstand Push-Ups

*Rx+ 20 GHD Sit-ups

*Run counted at 3 reps: 100m = 1 rep

*43 reps per round

Back Squat + Front Squat (5 Bs + 1 Fs x 5)

Back squat + Front squat:

(5+1) x 5 sets.
%’s based on Back Squat 1RM

65, 67, 70, 72, 75

**Every 2:00

Extra work

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)

4×8 B-stance Double Dumbbell Deadlift (Heavy)

4×6 Weighted Glute Ham Raise (Moderate)

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

AMRAP 10

1:00 Bike/Row

5 Deadlifts (empty bar)

5 Shoulder press

5 Up-downs

5 Birddogs

Metcon (Time)

10 rounds

3 Clean and Jerks (135/95)

3 Bar Facing Burpees

Clean and Jerk (1+1+1+1 x 5)

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:

(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk

Cool Down

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)