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WODs | Harborside CrossFit - Part 6

Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Wednesday 200930


Warm Up:

12-9-6

4-point Squats

Band Pull Aparts

Scap Push Ups

Bird Dogs

Strength:

Front Squat

5 x 5

-across @ 80% 1RM

Met Con:

5 Rounds-

Every 2 minutes complete

15/12 kcal Row

Max rep Cleans, 205/145 lbs.

Tuesday 200929


Warm up:

3 Rounds

12 Samson Lunges

9 Beat Swings

6 Yoga Push-ups

-2 min Puppy Dog

Midline:

3 Rounds

25 GHD Sit-ups

200m Double KB Farmer Carry

Met Con:

AMRAP 15

10 S2OH 135/95 lbs

10 C2B Pull-ups

15 Bar Facing Burpees

Monday 200928


Warm Up:

2 Rounds-

20 Jumping Jacks

10 Cossack Squats

10 PVC OH Squats

10 PVC Sot Presses

Then, 10 Thoracic Rotations (each side)

Oly:

5 Rounds-

1 Squat Snatch + 2 OH Squats

-across @ 85% 1RM

Met Con:

For time-

150 DUs

800m Run

1000m Row

800m Run

150 DUs

Sunday 200927


Rest Day


Saturday 200926


Warm up:

2 Rounds

400m Run

15 PVC Front Squats

12 PVC Good Mornings

9 Cuban Presses

Met Con:

For Time

-with a partner

1 mile Partner Run

30-20-10

Clean and Jerks 155/105 lbs

Front Squats 155/105 lbs

1 mile Partner Run

 

Friday 200925


Warm Up:

2 Rounds-

200m Run

10 Toy Soldiers

10 Banded Good Mornings

10 Hollow Rocks

10 Banded Pass Thrus

*Pigeon Stretch

Skill:

EMOM x 7

2-10 T2B

Met Con:

For time-

20/16 kcal Bike

20 Deadlifts, 225/155 lbs.

20/16 kcal Bike

15 Deadlifts, 275/185 lbs.

20/16 kcal Bike

10 Deadlifts, 315/215 lbs.

20/16 kcal Bike

5 Deadlifts, 365/255 lbs.

Thursday 200924


Warm Up:

3 Rounds-

10 BW Squats

10 OH Rotational Reaches

10 Supermans

5 Box Jumps

*Couch Stretch

Strength:

Back Squat

3 x 7

-across @ 75-80% 1RM

Met Con:

6 RFT-

12 Hang Snatches, 75/55 lbs.

12 Burpees

12 Box Jump Overs, 24/20"

Wednesday 200923


Warm Up:

30 Jumping Jacks

2 Rounds-

10 PVC Pass Thrus

10 PVC OH Squats

10 PVC Sot Press in bottom of squat

10 Beat Swings

Oly Tech:

5 Rounds-

2 Power Snatches + 1 High Hang Squat Snatch + 1 Hang Squat Snatch

-across @ 65% 1RM Snatch

Met Con:

"Friendly Fran"

3 RFT-

21 Thrusters, 115/85 lbs.

21 C2B Pull Ups


Tuesday 200922


Warm Up:

2 Rounds-

1 min. Row

8 4-pt. Squats

8 Cossack Squats

8 PVC Good Mornings

*lat/tricep stretch

Oly:

Squat Cleans

5 x 2

-climbing, start @ ~70% 1RM

Front Squats

3 x 3

- across @ last clean weight

Met Con:

AMRAP 10

20, 30, 40, 50, 60 etc. DUs

-12/10 kcal Row after each set

Monday 200921


Warm up:

3 Rounds

10 Toy Soldiers

10 Rotational Lunges

10 Band Pull Aparts

10 Band Pull Togethers

Skill:

EMOM x 7

1-8 Strict Pullups

- aim for more reps than 8/28

Met Con:

4 Rounds

400m Run

25 Wall Balls 20/14 lbs

25 Abmat Sit-ups

 

 

Sunday 200920


Rest Day

Saturday 200919


Warm up:

2 Rounds

200m Run

15 KB Extensions

10 Beat Swings

10 Shoulder Taps

 

Met Con:

For Time

w/ a partner

AMRAP 30

60 kcal Row

60 KB Swings 70/53 lbs

60 Push-ups

60 T2B