12 July 2022 CFA METCON (LEVEL 1) Metcon (AMRAP – Rounds and Reps) 24 min AMRAP: 200m run or 10/9 cal bike 20 kettlebell swings (any #) 200m run or 10/9 cal bike 20 pullup or ring rows 2:00 rest CFA METCON (LEVEL 2) Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 200m run …
Author Archives: CrossFit Alabaster
CrossFit WOD, July 11, 2022
11 July 2022 Weightlifting Back Squat (6×2 (70-80%) E2M ) Perform 3 box jumps after each set of squats (focus on explosion, not time) CFA METCON (LEVEL 1) Metcon (Time) For time: 21-15-9 Back squats (40-50% of your 1RM) Burpee to target 11 min cap CFA METCON (LEVEL 2) Metcon (Time) For time: 21-15-9 Overhead …
CrossFit WOD, July 7, 2022
7 July 2022 CFA STRENGTH (LEVEL 1) Metcon (Weight) E2Mx5 sets 6 DB front squats + 6 DB push press unbroken, dont drop the DBs please CFA STRENGTH (LEVEL 2) Snatch (5×4 (60-70%) E2M) not TNG, quick, good form singles. CFA METCON (LEVEL 1) Metcon (Time) 5 rounds: 10 STOH (any #) 10 burpee 10 …
CrossFit WOD, July 6, 2022
6 July 2022 Metcon Metcon (Distance) Partner WOD Wednesday: teams of 2… 3 sets for max distance… (0-10 mins…12-22 mins…24-34 mins) 10 min AMRAP: (split everything as needed) 50 KB Deadlift (53s/35s) 75 Double unders or 150 singles 100 situps 75 Double unders or 150 singles Max distance farmers carry in the remaining time (53/35) …
CrossFit WOD, July 5, 2022
5 July 2022 Weightlifting Back Squat (6×1 (70-80%) (brief pause at bottom) E2M) 3 box jumps after each set (in the "rest" period) focus on good explosive reps. CFA METCON (LEVEL 1) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 21/18 cal bike or row 21 V-ups or hanging leg raises 2:00 rest CFA …
CrossFit WOD, July 4, 2022
4 July 2022 Metcon Slaughter (AMRAP – Rounds and Reps) 49 Minute AMRAP 12 Air Squats 3 Power Cleans @80% of 1RM 67 DU’s 400 Meter Run with 30#
CrossFit WOD, June 30, 2022
30 June 2022 CFA STRENGTH (LEVEL 1) Front Squat (3-2-1-3-2-1 E2M) sets of 3 @60% sets of 2 @70% sets of 1 @80% CFA STRENGTH (LEVEL 2) Squat Clean (3-2-1-3-2-1 E2M) sets of 3 @60% sets of 2 @70% sets of 1 @80% CFA METCON (LEVEL 1) Metcon (Time) Every 4 mins x5 sets 10 …
CrossFit WOD, June 29, 2022
29 June 2022 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD Wednesday: 2 sets/5:00 rest after the first AMRAP, then repeat.. 15 min AMRAP: 600m run (together) 60 burpees (split) 400m run (together) 40 burpee over DB (split) 200m run (together) 20 burpee DB Deadlift (50s/35s) pick up 2nd amrap where you left off
CrossFit WOD, June 28, 2022
28 June 2022 Weightlifting Back Squat (20 mins to find a 1RM) CFA METCON (LEVEL 1) Metcon (Time) for time: 40 situps 30 Alt. Leg Lunges (bodyweight only) 40 situps 10 wall walks 40 situps 12 min cap CFA METCON (LEVEL 2) Metcon (Time) for time: 50 situps 30 Alt. Leg Lunges (KBs at sides) …
CrossFit WOD, June 27, 2022
27 June 2022 CFA STRENGTH (LEVEL 1) Metcon (Weight) E2Mx5 sets 5 DB front squats + 5 DB push press use a weight you can do all reps without needing to break CFA STRENGTH (LEVEL 2) Snatch (5 reps E2Mx5 sets (50-60%)) each set of 5 should be singles, focus on good technique. CFA METCON …
