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WODs

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

27

  • Chipper: Ski Ergs, Double Unders, American Kettlebell Swings and 2 more
  • No Foot Power Snatch : 3 Rep Max
  • No Foot Power Clean : 3 Rep Max
  • Snatch High Pull : 5x3

28

  • Bench Press : 1 @ 83%, 1 @ 92%, 1 @ 83%
  • AMRAP 10 mins: Strict Handstand Push-ups, Wall Balls and Double Unders
  • Snatch With No Foot Movement : 3 Rep Max
  • Snatch With No Foot Movement : 1 Rep Max
  • Snatch Balance : 1 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 95%, 1 @ 85%

29

  • Technique Tuesday AMReps 15 mins: Kipping Pull Up Progressions
  • 15-12-9-9-12-15: Burpee Box Jump Overs and Alternating Single Arm Dumbbell Snatches

30

  • Weightlifting Wednesday High Hang Clean : 5 @ 57%, 5 @ 62%, 5 @ 67%, 5 @ 72%, 5 @ 77%, 5 @ 82%, 5 @ 87%
  • 5x RFT: Row Calories and Hang Power Cleans
  • No Foot Clean : 3 Rep Max
  • No Foot Clean : 1 Rep Max
  • Power Shrug (Clean Grip) 4x10

31

  • "Body" AMRAP 10 mins: Ski Erg Calories, Handstand Push-ups, Ski Erg Calories and 37 more

Feb | 1

  • Back Squat : 1 @ 83%, 1 @ 92%, 1 @ 83%
  • “Dumb Grip” 4 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Front Squats

2

  • CrossFit Games Open 11.5
  • Snatch With No Foot Movement : 4x3 at 70% 1RM
  • Snatch : 1 Rep Max
  • Snatch Balance 4x1

3

  • Push Press : 10 Rep Max
  • 21-18-15-12-9: American Kettlebell Swings and AbMat Sit-ups
  • Power Clean & Push Press : 4x3 at 70% 1RM
  • Clean & Jerk : 1 Rep Max
  • Every 1 min for 8 mins: Jerk

4

  • Buddy The “Body” Builder 5x RFT: Rows, Pull-ups and Alternating Dumbbell Snatches
  • Barbell Cuban Press : 4x4
  • 3 Position Snatch : 4x1 at 75% 1RM
  • Snatch Balance : 4x3 at 85% 1RM

5

  • Bench Press : 1 @ 87%, 1 @ 97%, 1 @ 87%
  • AMRAP 10 mins: Strict Handstand Push Ups (Unbroken)s
  • "Tabata" - Push-ups : 8 x 10 secs / 20 secs

6

  • Weightlifting Wednesday: Every 1:15 for 6:15: Hang Clean (Below The Knee)s
  • AMRAP 12 mins: Squat Cleans, Front Squats, Deadlifts and Row Calories
  • Front Squat : 3x3 at 85% 1RM
  • 3 Position Clean : 4x1 at 75% 1RM
  • Floating Clean Pull : 5x3 at 85% 1RM

7

  • AMRAP 12 mins: Synchronized Chest-to-bar Pull-ups, Synchronized Power Snatches, Synchronized Chest-to-bar Pull-ups and 9 more
  • 21-15-9: Synchronized Shoulder Press and Synchronized Bar Facing Burpees

8

  • Back Squat : 1 @ 87%, 1 @ 97%, 1 @ 87%
  • 5x RFT: Assault Bike Calories, Front Squats and Double Unders

9

  • Fight Gone Bad
  • Split Jerk : 5 Rep Max
  • Split Jerk : 3 Rep Max
  • Split Jerk : 1 Rep Max
  • Push Press : 4x4 at 70% 1RM

10

  • Chipper: Deadlifts, Dumbbell Front Rack Lunges, Double Kettlebell Cleans and 2 more
  • Barbell Cuban Press : 4x4
  • 3 Position Snatch : 5x1 at 80% 1RM
  • Snatch Balance : 5x2 at 90% 1RM

11

  • AMRAP 21 mins: Bar Muscle-ups, Wall Balls and Double Unders
  • Tall Clean 3x10
  • 3 Position Clean : 5x1 at 80% 1RM
  • Front Squat : 3x3 at 90% 1RM
  • Floating Clean Pull : 3x3 at 95% 1RM

12

  • Bench Press : 1 Rep Max
  • FT: Bar Facing Burpees

13

  • 3 Position Clean : 3x1 at 80% 1RM
  • FT: Power Cleans, Power Cleans, Power Cleans and 3 more
  • AMRAP 12 mins: Assault Bike Calories
  • Push Press : 4x4 at 60% 1RM
  • 2 Push Press + 1 Power Jerk : 3x1 at 70% 1RM
  • Push Press + Power Jerk + Split Jerk : 5x1 at 75% 1RM
  • Jerk Balance 4x4

14

  • Chipper: Row Calories, Wall Balls, Box Jump Overs and 3 more

15

  • FT: Dumbbell Hang Power Cleans, American Kettlebell Swings, Toes-to-bars and 2 more
  • Back Squat : 1 Rep Max

16

  • Fight Gone Bad
  • 5 Snatch Grip Behind The Neck Push Press + 3 Overhead Squat : 4x1 at 50% 1RM
  • 2 Power Snatch + 3 Snatch Balance : 3x1 at 70% 1RM
  • 3 Position Snatch : 3x1 at 85% 1RM
  • Snatch Grip Deadlift : 3x5 at 100% 1RM

17

  • CrossFit Games Open 13.1
  • Tall Clean 3x10
  • 3 Position Clean : 3x1 at 85% 1RM
  • Front Squat : 3x3 at 95% 1RM
  • Floating Clean Pull : 3x3 at 105% 1RM

18

  • AMRAP 20 mins: Deadlifts, Box Jumps, Row Calories and 12 more
  • Push Press : 4x4 at 60% 1RM
  • Power Jerk : 3x3 at 75% 1RM
  • Push Press + Power Jerk + Split Jerk : 5x1 at 80% 1RM
  • Every 1:30 for 12 mins: 1 Push Press + 2 Power Jerk + 3 Split Jerk

19

  • Every 2 mins for 12 mins: Split Jerk
  • Stamina AMRAP 7 mins: Handstand Push-ups and Dumbbell Thrusters

20

  • Squat Clean : 1 Rep Max
  • AMRAP 12 mins: Ski Erg Calories, Dumbbell Box Step Overs, Assault Bike Calories and Lateral Burpee Box Jumps
  • Strict Muscle Snatch From Hip : 4 @ 30%, 4 @ 30%, 4 @ 50%, 4 @ 60%
  • Hang Power Snatch (From Hip) : 3x3 at 70% 1RM
  • 3 Position Snatch : 1 Rep Max

21

  • 4 RFT: Double Unders, Toes-to-bars and Dumbbell Clean & Jerks

22

  • Every 1:30 for 7:30: High Hang Squat Snatch
  • Overhead Squat : 1x at 1x BW

23

  • Tall Clean 3x10
  • 3 Position Clean : 1 Rep Max
  • Front Squat : 3x3 at 105% 1RM

24

  • Eva
  • Partner Eva
  • 2 Push Press + 1 Power Jerk : 4x1 at 60% 1RM
  • Push Press + Power Jerk + Split Jerk : 3x1 at 70% 1RM
  • Push Press + Power Jerk + Split Jerk : 1 Rep Max

25

26

27

28

Mar | 1

2