Workout of the Day

14MAR20

CrossFit Annandale – CrossFit

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Metcon (Time)

Partner WOD:

Run 800m then,

10,9,8,7,6,5,4,3,2,1

Deadlift 225/155lbs

Pull Up

Dip

Then,

Run 800m

13MAR20

CrossFit Annandale – CrossFit

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Metcon (Weight)

Every 2 min on the min 5 Back Squats

Male Weights: 95, 115, 135, 155, 185, 205, 225, 245, 275, 295, 315, 325lbs

Female Weights: 85, 95, 105, 115, 135, 145, 165, 175, 185, 195, 215, 235 lbs

*rest 5 min then,

6 min max box step ups 24/20in

12MAR20

CrossFit Annandale – CrossFit

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Metcon (Weight)

4×3 Complex

Each rep is 2 Hang Squat Snatch + 1 Squat Snatch

*add weight from last week

Metcon (AMRAP – Reps)

Death by Hang Squat Clean

115/75lbs

11MAR20

CrossFit Annandale – CrossFit

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Metcon (4 Rounds for reps)

Tabata each move with 2 min of rest between

1.Push Jerk 95/65lbs

2. Row Cal

3. Wall Ball 20/14lbs

4. Burpees
each movement scored as a round

09MAR20

CrossFit Annandale – CrossFit

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Back Squat (6×1 AHAP)

Metcon (AMRAP – Reps)

Every 3 min on the min for 12min

Run 400m

Power clean 135/95lbs

*score is reps of power clean

07MAR20

CrossFit Annandale – CrossFit

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Metcon (Time)

Partner WOD

Accumulate 800 reps as fast as possible

Power Snatch 75/55lbs

Wall Ball 20/14lbs

Sit Ups

Ring Row

*you choose your strategy and one partner works at time

05MAR20

CrossFit Annandale – CrossFit

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Metcon (Weight)

4×3 Complex

Each rep is 2 Hang Squat Snatch + 1 Squat Snatch

Metcon (Time)

50 Push Jerk for Time 135/95lbs

*every break equals 10 sit ups

04MAR20

CrossFit Annandale – CrossFit

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Metcon (Time)

21-15-9

Thruster 95/65lbs

Hand Stand Push Ups

Rest 3min

30-20-10

Box Step Ups

Toe To Bar

Rest 3min

50-40-30

Double Under

Air Squats

WORKOUT OF THE DAY