Friday WOD


CrossFit Tysons Corner - CrossFit


Weightlifting

Shoulder Press (4-4-4-4)


all reps @ 75%

* 30 second lateral plank between sets

Metcon

Metcon (Time)


4 Rounds:

10 T2B

15 Box Jumps (24/20)

15 Ring Row

100m Single Arm Overhead KB Carry (53/35)

Tuesday WOD


CrossFit Tysons Corner - CrossFit


Metcon

Metcon (AMRAP - Reps)


12 min AMRAP

50 Double Unders

8 Hang Power Cleans (135/95)

20 Ab Mat

Weightlifting

4 Rounds Not for Time (2-2-2-2)


12 Reverse Hyper

12 Glute Bridge (6 each leg)

2 TGU (each side)
record weight for TGU

Friday WOD

Weightlifting

Back Squat (5-5-5)


all sets @ 75% of previous 1RM

* 6 Palof Press between sets

Weightlifting

Deadlift (3-3-3-3)


all sets between 80-85%

* Pause 1 second at bottom between reps. Not to be done touch and go
*

Metcon

Metcon (Time)


For Time:

1200m Run
Max Effort pace

Monday WOD


CrossFit Tysons Corner - CrossFit


Metcon

Metcon (No Measure)


4 Rounds:

200m Shuttle Sprint
50m out and back twice

* 2 minute rest between effforts

Weightlifting

4 Rounds Not For Time (8-8-8-8)


30 second Reverse Hyper hold

8 Good Mornings

25 sec lateral plank each side
record weight used
for GM

Friday WOD


CrossFit Tysons Corner - CrossFit


Weightlifting

Hang Snatch Complex (1-1-1-1-1)


1 Hang Power Snatch + 2 Hang Squat Snatch
all sets @
80-85% of 1RM Snatch

* between each set complete 45 second plank

Metcon

Metcon (Time)


For Time:

60 Wall Ball (20/14)

60 DB Snatch (50/35)

30 Wall Ball

30 DB Snatch
60 DB Snatch = 30 each arm

Thursday WOD


CrossFit Tysons Corner - CrossFit


Metcon

Metcon (5 Rounds for time)


5 Rounds:

Begin a new round every 2 minutes:

8 Deadlifts (185/115)

50 Double Unders

Weightlifting

4 Rounds Not for Time


12 Reverse Hyper

6 Singe Leg RDL each side

2 Turkish Get Up each side
record weight used for
RDL

Wednesday WOD


CrossFit Tysons Corner - CrossFit


Metcon

Metcon (Time)


For Time:

800m Run

40 Burpee Box Jump (24/20)

40 Pullups

40 T2B

40 KB Clean and Jerk (53/35)

40 Goblet Squat (53/35)

800m Run
* KB Clean and Jerk are done with 1 KB, for
20 each arm

Tuesday WOD


CrossFit Tysons Corner - CrossFit


Weightlifting

Hang Clean Complex (1-1-1-1-1)


1 Hang Power Clean + 1 Hang Squat Clean + 1 Hang Power Clean + Hang
Squat Clean
all reps @ 80-85%

Weightlifting

Dumbbell Push Press (5-5-5-5)


4x5 @ 90% of 5RM

* between sets complete 8 Single Arm rows with KB or DB on
bench

Metcon

Metcon (No Measure)


200m Snatch Grip Overhead Carry with empty barbell