WOD

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23
Jan

012321

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

5 Rounds

6 Handstand Walk Around Box

30 Pistols

Time cap: 25 Minutes

22
Jan

012221

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 DB Snatch (35/20)

10 DB Clean and Jerk (35’s/20’s)

30 Double unders
Pair of DBs for C+J, single DB for Snatch (alternating).

21
Jan

012121

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Back squats (135/95)

10 Strict Pull-ups
Squat from the rack.

20
Jan

012021

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

5 Rounds

20 Plate ground to overhead

20 Overhead lunge w/plate

20 Burpees to plate

(45/25)
Time cap: 25 Minutes

19
Jan

011921

Crossfit Accolade – CrossFit

Hang Snatch (5-5-5-5-5)

2-3 Minutes rest between sets. Ascending in load. Catching in full squat.

18
Jan

011821

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 DB Deadlift

12 DB Box Step-ups

12 Weighted Sit-ups

(35’s/20’s)
Two DBs for deadlift and step-up, one for sit-up. Box height relative to athlete.

16
Jan

011621

Crossfit Accolade – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

15
Jan

011521

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

12 Minute E2MOM

15 Burpees

Max Pull-ups

1 2 3 9