Workout of the Day

10FEB20

CrossFit Annandale – CrossFit

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Back Squat (Work to 5RM )

Doesn’t have to be PR just heaviest weight you can move with good form.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

5 Wall Ball 30/20lbs

10 Pull Ups

30 Double Unders

08FEB20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 30min

20 Bench Press 155/105lbs

20 Deadlift 155/105lbs

40 Cal Row

07FEB20

CrossFit Annandale – CrossFit

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Metcon (Weight)

Conga Line Squat Clean working to heaviest single with good form

Starting weight 95/65lbs

Add 10 lbs every round. Once you fail the lift

then 400m run

*Score is Clean weight

06FEB20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

50 Double Unders

40 Sit Ups

30 Thrusters 95/65lbs

Metcon (Weight)

4×3 AHAP

1 Rep of Complex =

(2 Power Snatch + 2 O/H Squat)
score is heaviest weight

05FEB20

CrossFit Annandale – CrossFit

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Metcon (3 Rounds for time)

3 Rds

20 Wall Ball 20/14

20 Pull Ups

Rest 2 min

3 Rds

10 Box Jump Over 24/20in

15 Push Ups

Rest 2 min

50 Kb Swing 53/35lbs
Wall Ball / Pull Ups = round

BJ/ Push ups = round

KB swing = round

04FEB20

CrossFit Annandale – CrossFit

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Deadlift

Work to 6RM then,

3 max rep sets at 90% of 6RM

record 6rm

Metcon (Time)

21-15-9

Power Clean 135/95lbs

Bar Facing Burpees

03FEB20

CrossFit Annandale – CrossFit

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Back Squat

Work to 6RM then,

3 max rep sets at 90% of 6RM

record 6rm

Metcon (AMRAP – Reps)

AMRAP 12 min

Increasing Ladder

Air Squat

Push Press at 95/65lbs

1,1,2,2,3,3, until 12 min

01FEB20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Reps)

Partner WOD:

7 min max cal row

then,

10 Rds for time

6 Power Clean 155/105lbs

8 Box Jump 24/20in

10 Toe to Bar

then,

7 min max rep wall ball shot 30/20lbs

31JAN20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Reps)

Every 2 min on the min 5 Deadlifts

Male Weights: 135, 155, 185, 205, 225, 255, 275, 315, 335, 365, 385lbs

Female Weights: 95, 115, 135, 155, 175, 185, 205, 215, 225, 245, 265 lbs

Once finished with last set you have five minutes to perform max KB swing 53/35lbs
score is KB swings

30JAN20

CrossFit Annandale – CrossFit

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Metcon (Weight)

5×3 AHAP

1 Rep of Complex =

(2 Squat Clean + 2 Front Squat + 1 Jerk)

Metcon (Time)

30 Squat Snatch for Time 115/75lbs

*every break is 7 burpees
a break is 5 sec between reps or more.

WORKOUT OF THE DAY