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CrossFit Clintonville
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Friday:

Wendler + supersets
Front squat
Deadlift
5-5-5 @ 40-50-60%
front squat 3x10 @ 50% of last front squat
deadlift 3x10 @ 50% of last deadlift
every 2 min

WOD
3 rounds for time;
25 Akb swing (53/35)
25 sit up
25 wall ball

Thursday:

WOD
1 round every 5:00 for 5 rounds
(21/18) cal row or assault bike
15 knees to elbow
9 burpee to bar
3 bar muscle up

Wednesday:

12 min EMOM
1 squat clean @ 75%

WOD
"Charlotte"
21-15-9
overhead squat (95/65)
sume deadlift high pull (95/65)

Tuesday:

WOD
6 min AMRAP
10 toes to bar
35 double under
3 min rest

6 min AMRAP
10 box jump
25 sit up
3 min rest

6 min AMRAP
10 chest to bar pull up
15 wall ball

Monday:

Wendler + superset unload
Back Squat
Strict Press
5-5-5 @ 40-50-60%
back squat 3x10 @ 50% of last back squat
strict press 3x10 @ 50% of last strict press
every 2 min

WOD
20 power snatch (95/65)
20 burpee box-over
20 power cleans (95/65)
20 burpee box-over
20 thruster (95/65)

Wednesday:

12 min EMOM
1 squat clean @ 75%

WOD
"Charlotte"
21-15-9
overhead squat (95/65)
sume deadlift high pull (95/65)

Friday:

Wendler + supersets
Front squat
Deadlift
5-3-1+ @ 75-85-95%
front squat 3x10 @ 50% of last front squat
deadlift 3x10 @ 50% of last deadlift
every 2 min

WOD
15-12-9-6-3
thruster (96/55)
bar-over burpee

Thursday:

20 min AMRAP
15 rkb (53/35)
10 box jump/step up
5 toes to bar
5 db renegade row (35/25) (5 each arm)
10 db lunge (35/25) (10 each leg)
15 cal row

Wednesday:

Olympic
drop cleans
3-3-3-3-3
every 90 sec

WOD
for time;
10 handstand push up
50 wall ball
100 double under
10 handstand push up

Tuesday:

Partner WOD
5rft
500m row
20 burpee
40 rkb snatch (35/26)
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