Thursday

Timberline CrossFit – WOD

Front Squat (2,2,2,2+ME)

Metcon (Weight)

20min EMOM

1 Low hang snatch

1 OHS

2 BTN Push press

Wednesday

Timberline CrossFit – WOD

Pull up (Weighted 3×7)

Graaacey (Time)

10 Clean/ jerk 185/135

10 Clean/ jerk 135/95

10 Clean/ jerk 95/65

Tuesday

Timberline CrossFit – WOD

Deadlift (3rm)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

7 KB Snatches

5 Burpees

3 Box jump overs

1 Turkish get up

Monday

Timberline CrossFit – WOD

Push Press (5,5,5,5,5+ME)

Metcon (Time)

4x 500m Row

–rest as needed between rounds
deviations of more than 10sec from the previous round will incur a 10 burpee penalty to be performed at the end

Saturday

Timberline CrossFit – Community WOD

Metcon (Time)

“Team Angie”

For Time:

100 pullups

100 pushups

100 situps

100 air squats

–teams of 2, partition reps as necessary

Friday

Main – WOD

Zercher Squat (3,3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

25 Double unders

10 Push press 75/55

5 Burpees

Thursday

Main – WOD

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Push up (3 rounds of 1 min ME)

Tuesday

Main – WOD

Chin up, Partner Assist/ Resist (3×5)

Metcon (Time)

15-9-6

Deadlifts 275/193

Box jump over 24/20

Toes to bar

Monday

Main – WOD

Back Squat (3RM)

Metcon (Time)

500m Row

50 Double unders

25 Pull ups

50 Double unders

50 Push ups

50 Double unders

25 Box jump overs

50 Double unders