WOD

Crossfit Accolade – CrossFit

Weightlifting

Shoulder Press (3-3-3-3-3-3-3)

Ascending in load, 2-3min rest between sets.

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Max Burpees

1 Min Max Snatches (75/55)

1 Min Max Box jumps (24″/20)

1 Min Rest

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

21-15-9

Thrusters (95/65)

Chest to bar Pull-ups

Then,

21-15-9

Thrusters (75/55)

Pull-ups

Time cap: 15 Minutes

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

1000m Run

Then,

10 Rounds

3 Clean and jerks (135/95)

3 Bar over burpees

Then,

1000m Run

Time cap: 20 Minutes

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Max Wall Walks

1 Min Max American Swings (53/35)

1 Min Max Sit-ups

1 Min Rest

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

4 Rounds

400m Run

12 Overhead Lunges (135/95)

Time cap: 15 Minutes

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

18 Minute E3MOM

500m Row

Max Single Unders
If you can’t hold below a 2:30 pace on the row, scale the distance.

Crossfit Accolade – CrossFit

Weightlifting

Deadlift (5-5-5-5-5)

Flat sets, all at the same working weight. The goal today is not a max set but a moderate to heavy load that you can repeat for multiple sets. Intent is to get volume in at a significant load (no more than 80% 1RM) vs building across sets to allow for strength/core development under load and build technique.

Rest 2-3min between sets.