WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

EMOM for 30 min:

Min 1: 5 Devil Press at 50/35#

Min 2: 10 Chest to Bar Pull Ups

Min 3: 15 Wall Ball at 20/14#

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Catalyst Monday

3 Rounds:

500m Row

400m Run

30/20 Cal Bike

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Competition Monday

CrossFit

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E2MOM: Push Ups

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3-Position Snatch:

- 5 Sets at 70-78%

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3-Position Snatch:

- 5 Sets at 70-78%

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TUESDAY

CrossFit Tuesday

PUSH

AMRAP in 5 min:

- Barbell Bench Press w/ 1” pause at the top of each rep

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2 Sets: DB Single Arm Rows

12 DB Rows each arm as heavy as possible

- Rest 2 min b/t sets

LOWER BODY:

3 x 10 Back Squats with a 5” decent + 5” Hold at bottom at 135/95#

PULL

150 Banded Curls

- Every time you break 5 strict pull ups

CORE:

100 2-Count Russian Twists w/ 20/14”...

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Competition Tuesday

CrossFit

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E2MOM: Strict Pull Ups

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- 1 x 8 at 65%

- 1 x 6 at 75%

- 1 x 4 at 85%

- 1 x 4 at 90%

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Front Squat:

- 1 x 5 at 70%

- 1 x 4 at 80%

- 1 x 3 at 85%

- 1 x 3 at 90%

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WEDNESDAY

Catalyst Wednesday

3 Rounds:

30 Wall Ball Shots at 20/14#

30 KBS at 53/35#

30 Sit Ups

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CrossFit Wednesday

“Full Send Wednesday”

30 Power Snatch at 96/65#

30 Lateral Burpees

30 Power Clean and Jerks at 95/65#

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Competition Wednesday

CrossFit

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E2MOM: Strict HSPU

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Power Snatch + Snatch:

- 4 x (1 + 1) at 78% (% of power snatch)

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Power Clean + Clean:

- 4 x (1 + 1) at 78% (% of power clean)

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THURSDAY

CrossFit Thursday

"Bring a Friend Day"

- Bring a friend to try a CrossFit Class with us here at CrossFit Big D.

- Come one. Come all. Come all at once.

- Free Classes for anyone and everyone today!

8 Rounds:

200m Run

15 Goblet Squats at 53/35#

10 KBS

5 Burpee Pull Ups

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FRIDAY

Catalyst Friday

100 Alt. DB Snatch at 50/35#

- EMOM do 5 Burpees

- Start with Burpees

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CrossFit Friday

AMRAP in 9 min:

3 Hang Power Snatch at 75/55#

3 Overhead Squats

30 Double Unders

- Continue to add 3 Reps every round to Snatch and OHS until time is up

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Competition Friday

CrossFit

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E2MOM: Muscle Ups

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Back Squat:

- 1 x 8 at 60%

- 1 x 8 at 60%

- 1 x 8 at 70%

- 1 x 8 at 75%

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Front Squat:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 2 x 5 at 75%

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SATURDAY

Catalyst Saturday

FREE WORKOUT AT 10AM!!

Open to anyone and everyone who wants to give CrossFit a try. Bring a friend, bring a family members, heck bring your dog but most importantly just bring it in and find how what BIG Things are waiting for you.

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CrossFit Saturday

CLOSED FOR SEMINAR

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Competition Saturday

CLOSED FOR SEMINAR

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SUNDAY

CrossFit Sunday

CLOSED FOR SEMINAR

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Competition Sunday

CLOSED FOR SEMINAR

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