Weekly WOD Review 7/20/20


Introducing Squat Cleans back into Metcons. This week, you’ll start to find more complex movements in our conditioning workouts. If you don’t feel comfortable or would like to scale it, feel free! As always, get together with your coach and work together to come up with a good workout for you! Otherwise, there aren’t many Squat Cleans so make sure they all look and feel good. Focus on a just a couple of cues for those cleans to keep them dialed in under fatigue.


5 Rounds

403m Run

8/6 Push Ups (12/8) (15)

5 Squat Cleans 75/55 95/65 (7 Squat Cleans 115/75)

10/7 Cals (12/8) (15)




You’ll get to do some customizing in today’s workout. You’ll pick a movement from the list below to pair with your Push Press. Then go ahead and pick a DIFFERENT movement to pair with the Double Unders. If you have no clue or don’t mind what you do, take a chance and have your coach roll a die for Part A and B. Let fate decide!



7 Rounds

:30 Max Push Press 75/55 95/65 115/75

:30 *Pick 1

:30 Rest


– rest 1:00 –



7 Rounds

:30 Max Double Unders

:30 *Pick 1 (Different from Part A)

:30 Rest


*Options –

1) Plank/Dead Bug/Hollow Hold/Sit Ups/V-Ups/Alt V-Ups/Knee Tucks

2) Sandbag Bear Hug Hold

3) Barbell Front Rack Hold 75/55 95/65 115/75

4) MB Slams

5) Wall Sit

6) Down Ups/Burpees


*No clue?! Coaches Choice – Have your coach roll a die for Part A and for Part B




Today’s a “2 for 1” on strength. You’ll get a chance to to work on your weightlifting AND get your squat strength up. I’d say that’s a win! Build over the course of 15:00 or stay the same weight for all of your sets. Go off of how you’re feeling today.


Week 4 Strength –



Every 1:30 for 15:00

1 Squat Clean + 3 Front Squats


Time Trial:

800m Run -or- 100m Row -or- 50/35 Cal Bike




I encourage you to “Jump” on your Box Jumps. If not, feel free to use a smaller box or even a 45# plate. If you decide to go with Step Ups, which is totally acceptable, just be aware that you’ll get a double dose of leg work with the Lunges.


20:00 Alt EMOM

1) 1:00 Max Lunges (DB Lunge 45/25) (Barbell Front Rack Lunge 95/65) (Overhead Lunge 95/65)

2) 1:00 Max Box Jumps

3) 1:00 DB Snatches 45/25 (DB Snatches 50/35) (Alt DB Snatches 50+/35+) (Power Snatch 95/65)

4) 1:00 70m Sled Push 15/0 (30/15) (45/30) -or- Object Carry

5) 1:00 Rest




The goal for today’s strength is to manage movement mechanics under fatigue in a more controlled environment other than a typical Metcon. Feel free to build or stay at the same weight. As for the Cals, I encourage you to maximize the :40 as much as possible or at least give about 85% effort.


Week 4 Strength –



14:00 Alt EMOM

1) 3 Deadlifts

2) :40 Max Cals




Thrusters 45/35 75/55 95/65

15 Double Unders (25) (35)




As mentioned before, I wanted to introduce more typical “CrossFit-esque” for the 4th week. There is an option for non-barbell for folks still easing their way back in, but there are also Hang Power Cleans for folks who have been getting back to the gym consistently now. Hang Power Clean weight should be something they can hold onto all 10 reps with, and same goes for the Squats. Enjoy!


18:00 AMRAP

10 Russian KB Swings 53/35 (Hang Power Cleans 95/65) (Hang Power Cleans 115/75)

200m Run

10 Goblet Squats 53/35 (Front Squats 95/65) (Front Squats 115/75)

200m Run





5 Rounds

25/20 Cals

12 Box Jump Overs

12 DB Snatches 45/25 (16 Alt DB Snatches 50/35) (12 Power Snatches 75/55) (7 Squat Snatches 95/65)