Gym medium
  • Tracks
  • Amity CrossFit WODs
Sun Mon Tue Wed Thu Fri Sat

30

31

Jan | 1

2

3

4

5

6

7

  • 5/4/3 Strict Press Every 1:30 for 12 mins: Strict Press
  • 3-5 Strict Supinated Pull Ups Every 1:30 for 12 mins: Supinated Strict Pull-ups
  • AMRAP 14 mins: Rows and Pull-ups

8

  • Not for time 5 RFT: Dumbbell Rear Foot Elevated Split Squats, Push-ups and Ring FLRs
  • OTM x 4 Alt EMOM 16 mins: No Push-up Burpees, Dumbbell Power Cleans, Burpee Over Dumbbells and Double Unders

9

  • 5/4/3 Front Squat Every 2 mins for 18 mins: Front Squats
  • 2k row or 100/70 cal AB TT development 4 RFT: Rows

10

  • Power Snatch 1.1.1.1.1 x 3-5 sets; rest 10-20s between reps, resting as needed between sets Power Snatch 5x5
  • Romanian Deadlift (snatch grip) 5x5
  • 15-12-9-6-3: Kettlebell Swings and Toes-to-bars

11

  • 5/4/3 Back Squats Every 2 mins for 18 mins: Back Squats
  • Every 1:30 for 7:30: Thrusters, Burpee Over Bars and Pull-ups
  • Every 1:30 for 6 mins: Thrusters, Bar Facing Burpees and Pull-ups
  • Every 1:30 for 4:30: Thrusters, Bar Facing Burpees and Pull-ups

12

13

14

  • 5/4/3 Push Jerks Every 1:15 for 11:15: Push Jerks
  • 1-3 Strict Pull Ups (weighted if good quality), with 3-5s negative lowering for last rep; Every 1:15 for 11:25: Strict Pull-ups
  • AMRAP 11 mins: Burpees, Wall Ball Push Press, Double Unders and 2 more

15

  • AMRAP 10 mins: Close Grip Bench Press, Dumbbell Power Cleans, 100 m and Rests
  • AMRAP 10 mins: Double Kettlebell Sumo Deadlifts, Push-ups, Rows and Rests
  • AMRAP 10 mins: Burpee Box Jump Overs, Arms Only Assault Bike Calories and Legs Only Assault Bike Calories

16

  • Alt EMOM 8 mins: Wall Balls and Pull-ups
  • OT2M 5/4/3 Front Squat Every 2 mins for 18 mins: Front Squats
  • Alt EMOM 8 mins: Dumbbell Hang Squat Cleans and Double Unders

17

  • High Hang Power Clean + Hang Power Clean : 1 Rep Max
  • 3 Position Clean Deadlift : 3-3-3
  • 9-15-21: Deadlifts and Toes-to-bars

18

  • OT2M 5/4/3 back squat Every 2 mins for 18 mins: Back Squats
  • Every 1:15 for 3:45: Pull-ups, Thrusters and Bar Facing Burpees
  • Every 1:15 for 2:30: Pull-ups, Thrusters and Bar Facing Burpees
  • OT75s x 1 FT: Pull-ups, Thrusters and Bar Facing Burpees

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1

2