WOD

Monday 1/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Sumo Deadlift
5.5.5.5.5.

*Superset with 10 standing French Press
*Increase weight as technique remains
*Score heaviest weight used
*15-20 minute clock
 
B. 18 Minute AMRAP
20 Calorie Row
20 Diamond Push-ups
20 Sumo Deadlifts

*In Teams of 2
*Each round, increase reps by 10
*Score rounds and reps

Beginner – select weight based on comfort level & proper technique
Intermediate – 135/95
Advanced – 185/115

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Sunday 1/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 5 Back Squats
2nd – 30 second handstand hold w/slow descend
3rd – Rest

*Beginners perform a hover drill
*Increase weight as technique remains
*Bar starts from the rack

B. 18 Minute AMRAP
2.4.6.8.10…
Squat Cleans
Handstand Push-ups

*In Teams of 2
*Score Total Rounds Completed + Reps

Beginner – 95/65 / L-sit DB press
Intermediate – 115/75 / HS Hold (1 rep = 5 seconds)
Advanced – 135/95 / Strict HSPU

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Friday 1/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

3 rounds
21/18 Cal Row
21 Shoulder to Overhead 75/55

Rest 3:00

3 rounds
21/18 Cal Row
15 Shoulder to Overhead 95/65

Rest 3:00

3 rounds
21/18 Cal Row
9 Shoulder to Overhead 115/75

* 6 min Time Cap for each round *

Beginner – Choose your own weight w/ focus on proper technique
Intermediate – As written
Advanced – Add 20/10 lbs to each lift

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Thursday 1/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – Front Squat x 4
2nd – Heavy Single Arm DB Press x 4 (ea.)
3rd – Rest

*Beginners perform 7 reps at a lighter weight for both Front Squat / DB Press
*Increase weight as technique remains

B. 21-15-9 reps for time of:
Buy in: 150m DB Overhead Carry

Box Jumps
Dumbbell Clean & Jerks
Pull-ups

Cash out: 150m DB Overhead Carry

Beginner – 20/15lb / TRX Rows
Intermediate – 25/20lb / Box Pull-ups
Advanced – 35lb/25lb / Strict or Kipping P-U

*15 minute time cap

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Wednesday 1/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A1. 4 Minute EMOM
– 2 Hang Power Snatches

A2. 4 Minute EMOM
– 1 Hang Power Snatch + 1 Overhead Squat

A3. 4 Minute EMOM
– 1 Power Snatch + Overhead Squat OR 1 squat snatch [advanced]

B. 12 Minute AMRAP
1 Squat Snatch
20 Hollow Rocks
30 Double-unders

Beginner – 95/65lb
Intermediate – 115/75lb
Advanced – 155/105lb

*Beginners may opt to perform 1 power snatch + 1 OHS

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Monday 1/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Interval Training (4 Rounds)
30 second row sprint* (max effort)
30 second rest
2 minutes max air squats / push-ups

*Rest 3 minutes in between rounds
*Air squats happen on 1st and 3rd round, push ups happen on 2nd and 4th round
*Score # of air squats and push-ups

B. 10 Minute AMRAP
150 wall ball shots
AMRAP meters on the rower

*In Teams of 2
*Score total # of meters

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Sunday 1/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Barbell Complex
1 Deadlift
1 Hang Power Clean (pos. 1)
1 Hang Power Clean (pos. 2)
1 Front Squat

*15 minute clock
*Increase weight with each round as technique remains

B. For Time
50-40-30-20-10
Medicine-ball cleans
Box jumps

M: 20-lb. ball, 24-in. box (Rx)
W: 14-lb. ball, 20-in. box (Rx)

M: 16-lb. ball, 20-in. box (Scaled)
W: 10-lb. ball, 20-in. box (Scaled)

*20 minute time cap

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