Delta square with space

WODs

  • Tracks
  • Solace CrossFit
  • Solace Barbell Club
  • Solace CrossFit Competition
Sun Mon Tue Wed Thu Fri Sat

25

  • Close Grip Bench Press : 5 Rep Max
  • 6x RFT: Ski Erg Calories, Handstand Push-ups, Row Calories and Pull-ups
  • Tall Clean : 5x3 at 60% 1RM
  • Clean Pull + Hang Power Clean : 2x1 at 75% 1RM
  • Clean Pull + Hang Clean + Floating Clean : 5x1 at 80% 1RM
  • 3 Halting Clean Deadlift + Clean Pull : 4x1 at 95% 1RM

26

  • Janelle AMRAP 20 mins w/ Buy-in: Hang Power Cleans, Toes-to-bars, Bar Facing Burpees and Alternating Dumbbell Snatches
  • Tall Jerk 5-5-5-5-5
  • Push Press + Power Jerk : 4x1 at 70% 1RM
  • Power Jerk + Split Jerk : 6x1 at 70% 1RM
  • Split Jerk : 4x4 at 60% 1RM

27

  • Back Squat : 5-5-5
  • AMRAP 10 mins: Dumbbell Thrusters and Assault Bike Calories

28

  • Endurance Steve AMRAP 20 mins: TrueForm Runs, Deadlifts, Rows and Strict Pull-ups
  • Snatch Balance : 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90%
  • Power Snatch + Squat Snatch : 5x1 at 75% 1RM
  • Snatch Pull + Snatch : 5x1 at 85% 1RM
  • 3 Halting Snatch Deadlift + 1 Snatch Pull : 4x1 at 100% 1RM

29

  • Bench Press : 5-5-5
  • 5x RFT: Push Press, Ski Erg Calories and Box Jump Overs

30

  • Deadlift : 5 Rep Max
  • "Death By" - Power Cleans, Front Squats and Jerks : 1 rep + 1 rep / 7 mins

Dec | 1

  • Tall Clean : 5x3 at 60% 1RM
  • Clean Pull + Hang Power Clean : 2x1 at 75% 1RM
  • Clean Pull + Hang Clean + Floating Clean : 5x1 at 85% 1RM
  • 3 Halting Clean Deadlift + Clean Pull : 4x1 at 100% 1RM

2

  • Power Snatch : 3 Rep Max
  • AMRAP 10 mins: Power Snatches and Double Unders
  • Tall Jerk 5-5-5-5-5
  • Push Press + Power Jerk : 4x1 at 75% 1RM
  • Power Jerk + Split Jerk : 6x1 at 80% 1RM
  • Split Jerk : 4x4 at 60% 1RM

3

  • AMRAP 20 mins: Dumbbell Box Step Overs, Push-ups, Dumbbell Front Rack Walking Lunges and Handstand Push-ups
  • Deficit Power Snatch : 3x3 at 70% 1RM
  • Snatch Pull + Snatch : 1 Rep Max
  • Snatch Balance : 3x1 at 105% 1RM

4

  • Back Squat : 5-5-5-5
  • Every 1 min for 12 mins: Hang Cleans, Hang Cleans, Hang Cleans and 5 more

5

  • AMRAP 24 mins: TrueForm Runs, Devil Press and Wall Balls
  • Deficit Power Clean : 3x3 at 70% 1RM
  • Clean Pull + Floating Clean : 1 Rep Max
  • Clean Deadlift To Power Position + Shrug : 3x5 at 105% 1RM

6

  • Bench Press : 5-5-5-5
  • AMRAP 14 mins: Row Calories, Toes-to-bars and Power Cleans

7

  • FT: Double Unders, Power Snatches, Double Unders and 5 more
  • FT: Double Unders, Power Snatches, Double Unders and 5 more

8

  • Deadlift : 5-5-5
  • Frianne 21-15-9: Deadlifts and Pull-ups
  • Tall Jerk 5-5-5-5-5
  • Push Press + Power Jerk : 4x1 at 75% 1RM
  • Power Jerk + Split Jerk : 4x1 at 85% 1RM
  • Split Jerk : 4x4 at 60% 1RM

9

  • Fitness Weekly Row 100 m TT
  • Chipper: Rows, Push-ups, Rows and 3 more
  • Deficit Power Snatch : 3x3 at 73% 1RM
  • Every 1 min for 15 mins: 2 Snatch High Pull + Snatch
  • 3 Behind The Neck Snatch Grip Push Presses + 5 Overhead Squat : 4x1 at 50% 1RM

10

  • AMRAP 20 mins: Alternating Dumbbell Snatches, Toes-to-bars, Alternating Dumbbell Snatches and Dumbbell Facing Burpees
  • Deficit Power Clean : 3x3 at 75% 1RM
  • Every 1:30 for 13:30: 1 Power Clean + 1 Hang Squat Clean
  • Clean Pull : 5x1 at 105% 1RM
  • Power Shrug (Clean Grip) : 3x10 at 105% 1RM

11

  • Back Squat : 5-5-5-5-5
  • AMRAP 15 mins: Good Mornings, Goblet Cossack Squats, Weighted Sit-ups and Assault Bike Calories

12

  • 2x AMRAP 4 mins: Muscle-ups, Strict Handstand Push-ups and Double Unders
  • AMRAP 15 mins: Single Arm DB Push Press, Strict Pull-ups, Band Pull Aparts and Banded Push Downs
  • Power Jerk : 1 Rep Max
  • Split Jerk : 4x4 at 70% 1RM
  • Push Press : 4x3 at 78% 1RM

13

  • Deadlift : 1x5 at 80% 1RM
  • AMRAP 15 mins: Row Calories, Lateral Burpee Over Barbells, Deadlifts and 6 more

14

  • Bench Press : 5-5-5-5-5
  • Fitness Weekly "Tabata" - Assault Bike Calories : 8 x 20 secs / 10 secs

15

  • CrossFit Games Open 16.2
  • Power Snatch : 3x3 at 60% 1RM
  • Power Snatch : 1 Rep Max
  • Deficit Snatch Pull : 4x4 at 85% 1RM

16

  • 63-45-27: Handstand Push-ups, Ring Dips and Push-ups
  • Hang Power Clean : 3x3 at 60% 1RM
  • Power Clean : 1 Rep Max
  • Deficit Clean Pull : 5x3 at 85% 1RM
  • Power Shrug (Clean Grip) : 3x10 at 105% 1RM

17

  • Bench Press : 5-5-5
  • AMRAP 10 mins: Strict Pull-ups and JM Press
  • Press In Split : 3x5 at 30% 1RM
  • Jerk Balance : 3x4 at 50% 1RM
  • Jerk : 1 Rep Max
  • Every 1:30 for 9 mins: Split Jerk

18

  • CrossFit Games Open 18.1 - Rx'd

19

  • Back Squat : 5-5-5
  • AMRAP 10 mins: Good Mornings and Double Kettlebell Front Rack Step-ups
  • Snatch High Pull : 5x3 at 70% 1RM
  • Torokhtiy Snatch Complex : 1 Rep Max
  • Every 1 min for 12 mins: Torokhtiy Snatch Complex

20

  • AMRAP 37 mins: Ski Erg Calories, Assault Bike Calories, Row Calories and TrueForm Runs

21

  • Bradshaw

22

  • Lifting: The Big Clean Complexes
  • Omar
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 4x1 at 70% 1RM
  • Snatch Balance : 1 Rep Max
  • Overhead Squat With 3 Sec Pause : 3x3 at 85% 1RM

23

  • AMRAP 27 mins: Power Snatches, Power Snatches, Power Snatches and 6 more
  • Bear Complex : 1 Rep Max
  • AMReps 10 mins: Bear Complex

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5