1 Nov 2021 Metcon Metcon (Time) 4 rounds: 21 T2B 15/12 Cal bike or Row 9 Deadlift (275/175) [225/155] 1:30 rest after each round 20 min Cap Accessory Work Metcon (AMRAP – Reps) 10 min EMOM: a) 10 bent over row (any #) b) AMRAP situps score = situps
Author Archives: CrossFit Alabaster
CrossFit WOD, October 28, 2021
28 Oct 2021 Weightlifting Back Squat (5-4-3-2-1 E2M (60-65-70-75-80%)) brief 2 second pause in the bottom of the first rep on each set. Metcon Metcon (Time) for time: 10 overhead lunges (95/65) (75/55) 75 DU 10 front rack lunges 75 DU 20 back rack lunges 75 DU 10 front rack lunges 75 DU 10 overhead …
CrossFit WOD, October 27, 2021
27 Oct 2021 Metcon Metcon (Time) E3Mx5 sets 200m run score is slowest round, aim for consistency Metcon Metcon (AMRAP – Reps) 15 minute EMOM: a) 15 DB bench press (any #) b) AMRAP unbroken strict pullups c) rest score = strict pullups total
CrossFit WOD, October 26, 2021
26 Oct 2021 Weightlifting Push Press (15 reps E2Mx3 sets (50%)) Metcon Metcon (AMRAP – Reps) E2Mx5 sets 15 Deadlift (225/155) (185/115) AMRAP wall walks in remaining time score is wall walks Metcon Metcon (AMRAP – Reps) E2Mx5 sets: 15 Slamball (30/20) AMRAP Situps in remaining time score is situps
CrossFit WOD, October 25, 2021
25 Oct 2021 Weightlifting Metcon (Weight) 10 min EMOM: a) 4 TNG power clean (70%) b) 10 Bar facing burpee Metcon Metcon (Time) for time: 10 BMU (RX+)/pullups (RX) 20 thrusters (95/65) (75/55) 30 T2B 40/35 Calorie Row 30 T2B 20 thrusters 10 BMU/pullups 17 min cap
CrossFit WOD, October 21, 2021
Oct 21 2021 Metcon Metcon (Time) 150-100-50 DU 15-10-5 Squat Clean (60%-70%-80%) 20 min Cap Accessory Work Metcon Tabata T2B Oblique Twists
CrossFit WOD, October 20, 2021
Oct 20 2021 Metcon Metcon (Time) 21-15-9 Med Ball Squat clean (30/20) Ring dips REST 4 min 42-30-18 Sit-ups 21-15-9 Burpees 20 min Cap Accessory Work Metcon Tabata DB curls (any #) Pushups
CrossFit WOD, October 19, 2021
Oct 19 2021 Weightlifting Push Press (1RM) 16min Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: (3,6,9…etc) pullups devil press (35/25) 200m run for the pullups/devil press, the reps will go up by 3 reps each round, the run will remain at 200m.
CrossFit WOD, October 18, 2021
Oct 18 2021 Weightlifting Back Squat (10-8-6-4-2 (50%-60%-70%-75%-80%)) Rest 2 minutes between sets Metcon (Time) Every 10 minutes x2 sets: 21-15-9 wallballs (20/14) calorie row Score is 2nd round time
CrossFit WOD, October 14, 2021
14 Oct 2021 Weightlifting Snatch + Hang Snatch (15 min to build to a heavy ) Perform one full snatch and then one hang squat snatch Metcon Metcon (Time) every 5 minutes x3 sets: 200m Run 15 T2B 15 overhead squats (95/65) score = slowest round goal = consistency