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WODs

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

31

  • Lifting: Strict Pull-ups and Strict Handstand Push-ups
  • 3 RFT: 400 m and Rows
  • Push Press : 3x3 at 50% 1RM
  • Push Press + Split Jerk : 3x2 at 60% 1RM
  • Push Press + Paused Split Jerk + Split Jerk : 4x1 at 80% 1RM
  • Bulgarian Split Squat : 3x6 at 40% 1RM

Apr | 1

  • Tempo Front Squat : 4x12 at 50% 1RM
  • AMRAP 10 mins: Double Kettlebell Deadlifts, Double Kettlebell Hang Power Cleans and Double Kettlebell Front Squats
  • Snatch Grip Behind-the-Neck Push Press : 3x4 at 60% 1RM
  • Snatch Balance : 3x3 at 70% 1RM
  • Kashirina Snatch : 3 Rep Max
  • Snatch Pull + Hang Snatch + Floating Snatch : 1 Rep Max

2

  • Strict Press 6-6-6-6
  • AMReps 15 mins: Pull-ups, Burpees, Chest-to-bar Pull-ups and 3 more

3

  • Front Racked Barbell Box Step Up 6-6-6-6
  • Shoulder burn AMRAP 10 mins: Left Arm Overhead Walking Lunges, Right Arm Overhead Walking Lunges and Weighted AbMat Sit-ups
  • Clean Pull + Power Clean : 3x2 at 50% 1RM
  • Clean Pull + Hang Clean + Front Squat : 3x3 at 70% 1RM
  • Clean Pull + Hang Clean + Floating Clean : 1 Rep Max
  • Romanian Deadlift : 3x6 at 100% 1RM

4

  • 5 RFT: 400 m, High Hang Medicine Ball Cleans and Feet Elevated Ring Rows

5

  • Every 3 mins for 12 mins: Deadlift
  • 5 RFT: Deadlifts, Push-ups and Box Jumps

6

  • Chipper: Thrusters, Alternating Dumbbell Snatches, Thrusters and 8 more
  • Push Press : 3x3 at 50% 1RM
  • Push Press + Split Jerk : 3x2 at 60% 1RM
  • Push Press + Paused Split Jerk + Split Jerk : 1 Rep Max
  • Bulgarian Split Squat : 3x6 at 45% 1RM

7

  • 2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squat : 1 Rep Max
  • Lifting: Strict Pull-ups and Strict Handstand Push-ups
  • Snatch Grip Behind-the-Neck Push Press : 3x4 at 50% 1RM
  • Every 1 min for 15 mins: Kashirina Snatch
  • Snatch Balance : 3x3 at 85% 1RM

8

  • Tempo Front Squat : 4x14 at 50% 1RM, rest 2 mins
  • AMRAP 10 mins: Dumbbell Front Rack Lunges and V-ups
  • Clean Pull + Power Clean : 3x2 at 50% 1RM
  • Every 1 min for 12 mins: Clean Pull + Clean
  • Clean Pull : 3x3 at 85% 1RM

9

  • 5 RF-ME: Row Calories and Power Clean & Push Jerks
  • Strict Press : 8-8-8, rest 2 mins

10

  • "Tabata" - Air Squats, Ski Erg Calories and Kettlebell Deadlifts : 6 x 20 secs / 10 secs
  • Front Racked Barbell Box Step Up : 8-8-8, rest 2 mins
  • Push Press : 3x3 at 50% 1RM
  • Every 1 min for 15 mins: Split Jerk
  • Jerk Recovery : 3x3 at 85% 1RM

11

  • Chipper: Assault Bike Calories, Alternating Dumbbell Snatches, Double Unders and 5 more

12

  • Every 2:30 for 10 mins: Deadlift
  • Happy Birthday Emmanuel FT: 4x American Kettlebell Swings and Box Jumps; Hang Power Cleans

13

  • 2 RFT: Toes-to-bars, Overhead Squats, Pull-ups and 3 more
  • 3 Snatch Grip Behind Neck Push Press+3 Overhead Squat : 3x1 at 50% 1RM
  • Muscle Snatch + Power Snatch + Snatch : 6x1 at 65% 1RM
  • Snatch Pull + Floating Snatch : 5x1 at 75% 1RM
  • Snatch Balance : 3x3 at 90% 1RM

14

  • Lifting: Bench Press and Bent Over Barbell Rows
  • Power Run FT: 400 m and Power Cleans
  • 3 Hang Power Cleans + 3 Front Squat : 3x1 at 50% 1RM
  • Muscle Clean + Power Clean + Clean : 6x1 at 65% 1RM
  • Clean Pull + Floating Clean : 5x1 at 75% 1RM
  • Romanian Deadlift : 3x5 at 85% 1RM

15

  • Chipper: Assault Bike Calories, Box Jumps, Toes-to-bars and 4 more
  • AMReps 5 mins: Front Squat
  • Press In Split : 5 Rep Max
  • Press In Split : 2x5 at 90% 1RM
  • Split Jerk : 5x3 at 75% 1RM
  • Jerk Recovery : 1 Rep Max

16

  • Every 2 mins for 8 mins: Deadlift
  • AMReps 7 mins (3,6,9,...): Burpees and Deadlifts

17

  • Front Racked Barbell Box Step Up 10-10-10
  • 3 RFT: Double Unders, Air Squats and Row (calories)s
  • Hang Power Snatch (From Hip) : 4x3 at 60% 1RM
  • Power Snatch : 5x3 at 70% 1RM
  • Overhead Squat : 5x3 at 100% 1RM
  • Snatch Balance : 1 Rep Max

18

  • "Team Dannyish" AMRAP 20 mins: Box Jump Overs, Push Press and Pull-ups

19

  • Primer Snatch Complex 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat : 1 Rep Max
  • 21-15-9: Overhead Squats and Deadlifts

20

  • Loredo
  • Low Hang Power Clean : 5x3 at 60% 1RM
  • Clean Pull + Power Clean : 4x1 at 75% 1RM
  • Clean Deadlift + Clean : 3x1 at 85% 1RM
  • Clean Deadlift : 1 Rep Max

21

  • Vice Grip 10x RFT: Row Calories, Chest-to-bar Pull-ups, Power Cleans and Bar Muscle-ups
  • Strict Press : 3x7 at 45/35 lbs, rest 45 secs
  • Push Press : 3x5 at 60% 1RM
  • Power Jerk : 4x4 at 70% 1RM
  • 2 Power Jerk + 1 Split Jerk : 3x1 at 80% 1RM

22

  • Tempo Front Squat : 3x12 at 55% 1RM
  • FT: 400 m, Dumbbell Thrusters, 400 m and 3 more
  • Power Snatch : 5x3 at 75% 1RM
  • Snatch : 1 @ 80%, 1 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 85%
  • Snatch Pull : 3 @ 90%, 3 @ 90%, 3 @ 90%, 3 @ 95%, 3 @ 95%

23

  • Chipper: Alternating Dumbbell Snatches, Row Calories, Toes-to-bars and Burpee Box Jump Overs

24

  • Front Racked Barbell Box Step Up : 10 Rep Max
  • 5x RFT: Assault Bike Calories and Power Cleans
  • Low Hang Power Clean : 5x3 at 75% 1RM
  • Clean : 1 @ 80%, 1 @ 80%, 1 @ 80%, 1 @ 85%, 1 @ 85%
  • Clean Pull : 3 @ 90%, 3 @ 90%, 3 @ 90%, 3 @ 95%, 3 @ 95%

25

  • Team Badger

26

  • Every 2 mins for 8 mins: Deadlift
  • 3 RFT: Deadlifts and Double Unders

27

  • Blake
  • Strict Press : 3x7 at 45/35 lbs, rest 45 secs
  • Push Press : 3x5 at 60% 1RM
  • Power Jerk : 4x4 at 75% 1RM
  • 2 Power Jerk + 1 Split Jerk : 3x1 at 85% 1RM

28

  • 10x RFT: Ski Erg Calories, Push-ups and Dumbbell Push Press
  • Power Snatch : 5x3 at 80% 1RM
  • Snatch : 5x1 at 85% 1RM
  • Snatch Pull : 5x3 at 95% 1RM

29

  • Low Hang Power Clean : 5x3 at 80% 1RM
  • Clean : 5x1 at 85% 1RM
  • Clean Pull : 5x3 at 95% 1RM

30

May | 1

  • Push Jerk : 4x3 at 60% 1RM
  • Power Jerk : 4x3 at 80% 1RM
  • 2 Power Jerk + 1 Split Jerk : 1 Rep Max

2

3

4

  • Power Snatch : 3 Rep Max
  • Power Snatch : 2x3 at 90% 1RM
  • Snatch 5x1
  • Snatch Pull : 3x3 at 100% 1RM