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WODs

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

30

Oct | 1

  • 10-9-8-7-6-5-4-3-2-1: Bar Muscle-ups and Squat Cleans
  • Muscle Snatch : 3x3 at 50% 1RM
  • Power Snatch : 3x3 at 60% 1RM
  • Hang Snatch : 3-3-3-2-2 at 80% 1RM
  • Snatch : 1 Rep Max

2

  • Hang Power Snatch : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 75%
  • Snatch Push Press : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 70%

3

  • AMRAP 20 mins: Burpees, Toes-to-bars and Deadlifts
  • Clean Pull + Power Clean + Clean : 5x1 at 50% 1RM
  • Hang Clean Pull + Hang Clean : 4x1 at 65% 1RM
  • Hang Clean : 6x2 at 80% 1RM
  • 3 Clean Deadlift To Knee + 1 Halting Clean Deadlift : 3x1 at 95% 1RM

4

  • AMRAP 22:30: Handstand Push-ups, Power Snatches, Handstand Push-ups and 4 more

5

  • Hang Squat Clean : 3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 75%
  • Front Squat : 6 @ 55%, 6 @ 60%, 6 @ 65%, 6 @ 70%, 6 @ 65%

6

  • AMRAP 20 mins: Row Calories, Power Clean & Jerks, Assault Bike Calories and Power Snatches
  • Behind-the-Neck Split Jerk : 4x4 at 30% 1RM
  • Split Jerk : 3-3-3-2-2-2 at 80% 1RM
  • Push Press : 4x4 at 73% 1RM
  • Jerk Dip : 3x3 at 110% 1RM

7

  • Sled Push 30 m at 100%
  • Dumbbell Overhead Walking Lunges : 5 Rep Max
  • Pause Snatch High Pull : 4x3 at 60% 1RM
  • Paused Snatch : 6x3 at 75% 1RM
  • Snatch Balance : 3 @ 80%, 3 @ 85%, 2 @ 90%, 2 @ 95%, 2 @ 90%

8

  • 2 Snatch High Pull + Snatch : 1 Rep Max
  • Overhead Squat : 3x5 at 78% 1RM, rest 2 mins
  • Paused Clean Pull : 4x3 at 65% 1RM
  • Paused Clean : 6x3 at 75% 1RM
  • Front Squat : 3x3 at 105% 1RM
  • Single Arm Kettlebell Sotts Press : 3x5
  • Sotts Press 3x5

9

  • Alt EMOM 20 mins: Ski Erg Calories, Farmers Holds, Row Calories and Double Kettlebell Front Rack Holds

10

  • 5x RFT: Assault Bike Calories and Power Clean & Push Jerks
  • Single Arm Press : 10-10-10
  • Press In Split : 3x5 at 30% 1RM
  • Jerk Balance : 4x3 at 40% 1RM
  • Paused Split Jerk : 6x3 at 75% 1RM
  • Split Squat : 3x6 at 60% 1RM

11

  • AMRAP 10 mins: Double Unders, Box Jumps and Chest-to-bar Pull-ups
  • Alt EMOM 10 mins: Weighted Sit-ups and Plank Holds

12

  • 2 Clean Pull + Clean + Jerk : 1 Rep Max
  • Front Squat : 6 @ 70%, 6 @ 75%, 6 @ 70%, rest 3 mins

13

  • Chipper: Burpees, Row Calories, Dumbbell Burpee Deadlifts and 3 more
  • Pause Snatch High Pull : 4x3 at 60% 1RM
  • Paused Snatch Pull + Paused Snatch + Hang Snatch : 5x1 at 80% 1RM
  • 5 Position Snatch Pull : 3x5 at 90% 1RM

14

  • Deadlift 10-8-6-4-2
  • FT: Kettlebell Swing (American)s and Double Unders
  • Clean Pull + Power Clean + Clean : 4x1 at 60% 1RM
  • 1 Paused Clean Pull + 1 Paused Clean : 3x1 at 70% 1RM
  • Paused Clean : 6x2 at 80% 1RM
  • 5 Position Clean Pull : 5x3 at 90% 1RM

15

  • ABBY 10 RFT: Toes-to-bars and Wall Balls
  • Jerk Dip : 3x5 at 50% 1RM
  • 3 Jerk Dips + Jerk : 4x1 at 70% 1RM
  • Paused Split Jerk : 6x2 at 80% 1RM
  • Push Press : 4x4 at 75% 1RM

16

  • SUPER VILLAIN AMRAP 14 mins: Row Calories, Lateral Burpee Over Dumbbells, Dumbbell Power Snatches and 2 more

17

  • Front Squat : 6 @ 75%, 6 @ 80%, 6 @ 75%
  • AMRAP 7 mins: Double Unders and Dumbbell Front Squats
  • Pause Snatch High Pull : 4x3 at 60% 1RM
  • Paused Snatch Pull + Paused Snatch + Hang Snatch : 3x1 at 70% 1RM
  • Paused Snatch : 6x2 at 80% 1RM
  • 5 Position Snatch Pull : 3x5 at 100% 1RM

18

  • 5x RFT: Power Clean & Push Jerks, Box Jump Overs and Power Clean & Push Jerks

19

  • 3 Position Clean + 2 Jerk : 1 Rep Max
  • 5 Position Clean Pull : 3x5 at 80% 1RM

20

  • 5x AMRAP 3 mins: Power Snatches, Overhead Squats and Pull-ups
  • Clean Pull + Power Clean + Clean : 4x1 at 60% 1RM
  • 1 Paused Clean Pull + 1 Paused Clean : 3x1 at 75% 1RM
  • Paused Clean : 4x2 at 83% 1RM
  • Clean : 1 Rep Max

21

  • 3 RFT: 400 m, Dumbbell Front Rack Walking Lunges and Deadlifts
  • Jerk Dip : 3x5 at 50% 1RM
  • 3 Jerk Dips + Jerk : 3x1 at 75% 1RM
  • Paused Split Jerk : 6x2 at 83% 1RM
  • Press In Split : 3x5 at 40% 1RM

22

  • 4 RFT: Dumbbell Front Rack Lunges, Lateral Burpee Over Dumbbells, Dumbbell Front Rack Lunges and 2 more
  • Muscle Snatch : 3x3 at 40% 1RM
  • Power Snatch : 3x3 at 65% 1RM
  • Snatch : 6x3 at 78% 1RM
  • Snatch Balance : 1 Rep Max

23

  • 3 Position Snatch : 1 Rep Max
  • Overhead Squat 5-5-5

24

  • 12 RFT: Assault Bike Calories, Box Jump Overs and Deadlifts
  • Muscle Clean : 3x3 at 40% 1RM
  • Power Clean : 3x3 at 65% 1RM
  • Clean : 6x3 at 78% 1RM
  • Front Squat : 3x3 at 110% 1RM

25

  • Merrill Alt EMOM 24 mins: Ski Erg Calories, Power Cleans, Row Calories and Kettlebell Sumo Deadlift High-pulls

26

  • My Three Amanda's Chipper: Pull-ups, Squat Snatches, Pull-ups and 15 more

27

  • Grace
  • Press In Split 3x5
  • Split Jerk : 6x3 at 78% 1RM
  • Split Jerk : 1 Rep Max

28

  • Split Jerk : 3 Rep Max
  • Every 1 min for 4 mins: Assault Bike Calories
  • Every 1 min for 4 mins: Row Calories
  • Every 1 min for 4 mins: Ski Erg Calories
  • Muscle Snatch : 3x3 at 40% 1RM
  • Power Snatch : 3x3 at 70% 1RM
  • Snatch : 5x2 at 83% 1RM
  • Snatch Pull : 3x5 at 105% 1RM

29

  • Power Clean : 3x3 at 65% 1RM
  • Clean : 5x2 at 83% 1RM
  • Clean : 1 Rep Max
  • Clean Pull : 5x1 at 110% 1RM

30

31

  • Press In Split 3x5
  • Jerk Balance : 3x3 at 50% 1RM
  • Split Jerk : 5x2 at 83% 1RM
  • Push Press : 3x3 at 80% 1RM

Nov | 1

2

3

  • Power Snatch : 3x3 at 70% 1RM
  • Snatch : 3 @ 70%, 3 @ 75%, 2 @ 80%
  • Every 1:30 for 15 mins: Snatch