Workout of the Day

PARTNER WOD

12 Rounds (alternating full rounds)

• 5 bar facing burpees
• 4 hang power snatch (95/65)
• 3 overhead squats (95/65)

rest 5-min*

12 Rounds (alternating full rounds)

• 5 bar facing burpees
• 4 hang power cleans (95/65)
• 3 push press (95/65)

“Foundations of POWER” week 5 day 5

• 3 x 3 : tempo front squat (3 second descent) @ 8/10 rpe
• 4 x 4 : front squat @ 9/10 rpe
  • working sets all at same weight 

for time  (20-min)

• 60/50 cal bike
• 30 alternating arm db snatch(50/35)
• 150 double unders
• 30 alternating arm db snatch
• 60/50 cal bike

“Foundations of POWER”  week 5 day 2

• 5 x 5 : bench press @ 9/10 rpe

then complete, in any order

• 3 x 10 : db chest flys
• 3 x 10 : single arm db row
• 3 x 12 : kb crush curls
• 3 x 15: db overhead tricep extension

12-min amrap

• 20 db hang clean & jerks
• 20/18 cal row

“Foundations of POWER” week 5 day 1

 Strength volume day.

*push the weights this week. but do NOT sacrifice positions/ROM, next week we will test a 5rm*

• Back Squat 5×5 @ RPE 9

  • Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.

• Shoulder Press 5×5 @ RPE 9

  • Maintain tight midline and consistent bar path, stable lock out at top

• Deadlift 1×5 @ RPE 10

  • 2-3 warm up sets.   1 “working” set. The fifth rep should move slower but with control.

rest 2-3 min between sets

*5-10lbs heavier than last week , but do NOT feel forced to increase.  Quality reps*

*improving movement will lead to more weight

4 rounds : e2mom

1. 50ft sled push + 20 sit ups
2. 12/10 cal ski + 12 kb swings
3. 14 db hang snatch + 7 burpees over db
4. 16/14 cal bike

“Foundations of POWER” week 4 day 5

• 3 x 3 : tempo front squat (3 second descent) @ 8/10 rpe
• 4 x 4 : front squat @ 9/10 rpe
  • working sets all at same weight 

CrossFit.com Homepage WOD

5 rounds (18-min)

• 15/12 cal bike
• 7 strict chest to bar

Stimulus and Strategy:

Today’s workout is a couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. the pace on the bike and work through the gymnastics movement under fatigue.

“Foundations of POWER” week 4 day 3 

4 sets : 8/10 rpe

• hang power snatch (mid thigh)
• hang snatch (above knee)
• floating snatch (1″ off floor)

4 sets : 8/10 rpe

• 1 power clean
• 2 front squats
• 1 push jerk

2 x 3 : clean pulls (+10-20lbs from part 2.)

for time (16-min)

• 30 alternating arm db snatch
• 30 db box step ups *one dumbbell
• 30/25 cal bike
• 30 db box step ups
• 30 alternating arm db snatch

rx (50/35)