WOD

Thursday 1/11

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Snatch Deadlift + Snatch High Pull + Power Snatch
(1) Snatch Deadlift + (1) Snatch High Pull + 1 Power Snatch

*Complete sets with increasing weight as technique remains
*15 minute clock (work in pairs of similar strength)

B. Interval Training

2 Minutes on…
20 Power Snatches
40 Double Unders

2 Minutes off…

2 Minutes on…
15 Power Snatches
30 Double Unders

2 Minutes off…

2 Minutes on…
10 Power Snatches
20 Double Unders

2 minutes off…

M – 75 lbs. or less
W – 55 lbs. or less

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Wednesday 1/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Bench Press
5.5.5.5.5.5

*Complete sets with increasing weight
*Superset w/ 10 DB Upright Row
*15 minute clock

B. In 20 Minutes or less

1 round of…
21 Air Squats
15 DB Power Cleans
9 Box Jumps

10 Burpee Pull-ups

2 rounds of…
21 Air Squats
15 DB Power Cleans
9 Box Jumps

10 Burpee Pull-ups

3 rounds of…
21 Air Squats
15 DB Power Cleans
9 Box Jumps

10 Burpee Pull-ups

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Tuesday 1/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Clean and Jerk Complex
(1) Power Clean + (2) Strict Press + (3) Push Press

*Complete sets with increasing weight as technique remains
*15 minute clock (work in pairs of similar strength)
 
B. 15 Minute Partner AMRAP
100 Sumo Deadlifts
50 DB Alternating Arm Snatches
100 Front Squats
50 DB Push Press

F – 75/55 & your choice of DB
P – 95/65 & your choice of DB
S – 115/85 & your choice of DB

*In teams of (2)
*Alternate reps as you see fit
*Complete 5 burpees every minute on the minute

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Monday 1/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Front Squat
5.5.5.5.5.5

*Complete sets with increasing weight
*Superset w/ 10 KB Deadlifts of increasing weight
*15 minute clock
 
B. In 16 Minutes or less

1 round of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

2 rounds of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

3 rounds of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

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Thursday 1/4

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Pull-up Skill / Strength Progressions
– Banded x 5 reps
– Negatives x 5 reps
– Strict x 5 reps
– Kipping x 5 reps

*Superset each progression w/ 5 box jumps

B. 10 Minute EMOM
1st – 6 Back Squat
2nd – REST

*Perform sets @ 80% of 1RM

C. For Completion (not a race)
50 Hollow Rocks
50 Perfect Push-ups
50 Arch Rocks

*Performed in a slow and deliberate manner (in any order)
*25 HSPU for those interested

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Sunday 12/31

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

***COMMUNITY WOD*** All peeps welcome. 🙂

A. 35 Minute AMRAP
2K Row
120 Box Dips
2K Row
120 DB Thrusters
2k Row
120 Box Jumps

*In teams of (3)
*Alternate in quick / small intervals

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Saturday 12/30

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute AMRAP
100 Sumo Deadlift High Pull
100 Air Squats
100 Front Squats
100 Push-ups

M – 155
W – 115

*4 Burpees EMOM until completion
*Score time of completion

B. For Completion (not a race)
50 Bar Dips
50 Hollow Rocks
50 Pull-ups
50 Arch Rocks

*Performed in a slow and deliberate manner

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