Daily WOD

Winter Is Coming

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2-3 sets (8 mins max)

1 min bike

10 Band Pull-aparts

5 Up Downs

Bench Press (8×3)

-80%

-Every 1:30

Metcon (Time)

Teams of 2 (1:1)

6 sets Each

15/12 Calorie Bike

8 Burpee Box Jump Over 30/24

Extra work

3 rounds

60 sec Russian Twist

45 sec Plank hold (elbows)

30 sec handstand hold

Game of Thrones

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2-3 sets (8 mins max)

1 min easy bike

7 jumping squats

7 alt. V-ups (each side)

7 wall angels

Metcon (Time)

30 Squat Clean and Jerk (135/95)

-Rest till 10:00-

20 Squat Clean and Jerks (165/115)

-Rest till 20:00-

10 Squat Clean and Jerks (205/145)

Extra work

3 sets

8-12 Glute Ham Raises

1:00 Active Hang

Karen

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2-3 sets (8:00 Max)

1 min Bike/row

10 wall angels

5 stepback lunges (each side)

10 band pull aparts

Bench Press (1×2, 7×3)

-80%

-Every 1:30

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Knuckles

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2-3 sets (8 mins max)

100m easy jog

20 Single Unders

5 broad jumps

5 behind the neck push press (empty bar)

Snatch (1-1-1)

10:00 to work up to a Heavy 3 (singles)

Metcon (Time)

3 Rounds

100 Double Unders

30 Toes to Bar

Extra work

3 Rounds

10 Dumbbell Curtsy Lunge (each side)

10 Seated Alternating Dumbbell Z-press (each side)

30 second Hollow Rock Hold

Knuckles

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2-3 sets (8 mins max)

100m easy jog

20 Single Unders

5 broad jumps

5 behind the neck push press (empty bar)

Snatch (1-1-1)

10:00 to work up to a Heavy 3 (singles)

– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.

– Sets are completed in singles (no touch and go). Allow a 3-5 second turn around between reps.

– Make sure reps look good before adding weight. We want consistency with the catch and landing of the feet from rep to rep.

Metcon (Time)

3 Rounds

100 Double Unders

30 Toes to Bar

Extra work

3 Rounds

10 Dumbbell Curtsy Lunge (each side)

10 Seated Alternating Dumbbell Z-press (each side)

30 second Hollow Rock Hold