WOD

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Rankel” (amended)

20 Minute AMRAP

6 Deadlifts (225/155)

7 Burpee box jumps (24″/20″)

10 American swings (70/53)

200m Run

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

3 Rounds

800m Run

30 Pull-ups

40 Push-ups

50 Squats

Time cap: 30 Minutes

Crossfit Accolade – CrossFit

Weightlifting

Overhead Squat (3-3-3-3-3)

For quality, build to a heavy triple for the day then repeat across all sets. 2-3min rest between sets.

From the rack.

Crossfit Accolade – CrossFit

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

5 Rounds

10 Snatches (75/55)

10 Handstand push-ups

Time cap: 15 Minutes

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

4 Rounds

15 Med ball sit-ups

30 Wall balls

45 Double unders

(20/14)

Time cap: 15 Minutes

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

1 Mile Run

100 Squats

800m Run

100 Push-ups

400m Run

100 Sit-ups

Time cap: 30 Minutes
Weather dependent option to sub cardio.

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

5 Rounds

20 Bar over burpees

12 Deadlift (185/125)

Time cap: 15 Minutes