Blog | CrossFit Alabaster

CrossFit WOD, October 28, 2020

28 Oct 2020

Weightlifting

Back Squat (E2M 5×5 @70% (Tempo 4000))

Metcon

Metcon (Time)

For Time
30 DB Jerks (50/35) [35/25]
50 DB Step Up and Overs
30 DB Jerks

FIRM 10 Min CAP

Class Clock

Metcon

0-10 WU
10-17 Demo / Work up to BS#
17-27 WOD/BS
27-34 Rest/Work up to BS#
34-44 WOD/BS
44-55 Clean Up

CrossFit WOD, October 27, 2020

27 Oct 2020

Weightlifting

1 Clean + 2 Split Jerk + 1 Clean + 1 Split Jerk (E2M 1 Complex for 5 total sets @60%)

You will perform 1 squat clean and 2 split jerks and then put the bar down. Immediately following that you will perform 1 squat clean and 1 split jerk

Work off Clean and Jerk percentages

Metcon

Metcon (Time)

Run 800 Meters

Then (No Rest)

2 Rounds
50 KBS (50/35)
75 Air Squats

15 MIn CAP
Do not run for more than 4:30 minutes

CrossFit WOD, October 26, 2020

26 Oct 2020

Weightlifting

Deadlift (3 Reps EMOM for 10 Min @50-60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
5 Burpees
7 Pull-ups
20 DU’s

Goal 10+ Rounds

CrossFit WOD, October 22, 2020

22 Oct 2020

Weightlifting

Shoulder Press (5×5@60%)

E2M

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
2 HPS (95/65) [75/55]
2 Pistols

CrossFit WOD, October 21, 2020

21 Oct 2020

Metcon

Metcon (AMRAP – Reps)

4 Rounds
Each Round is a 4 Min AMRAP
400 Meter Run
ME Plate Burpees

No Rest Btw Rounds

Core Work

Metcon

4 RFQ
100 Meter Single Arm Suitcase Carry
:40 W/:15 R Strict Leg Raises*

*from Rig; scale to strict knee raises

CrossFit WOD, October 20, 2020

20 Oct 2020

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, October 19, 2020

19 Oct 2020

Weightlifting

Snatch (2×3@60%; 2×2@70%; 2×1@80%)

E2M

Metcon

Metcon (Time)

2 RFT
20 HPC (95/65)
50 Wallballs (20/14)

Under 12 MInutes

CrossFit WOD, October 15, 2020

15 Oct 2020

Weightlifting

High Hang + Hang + Full Snatch (Heavy Complex )

15 Min to work up to a Heavy Complex
EVERY snatch is a squat….you’ve got this!!

Metcon

Metcon (Time)

2 Rounds
20 DU
15 Burpees
10 DL (275/185) [185/125]

Immediately into

2 Rounds
20 DU
15 Burpees
10 Pistols

CrossFit WOD, October 14, 2020

14 Oct 2020

Metcon

Metcon (Time)

3 Rounds
300 Meter Run
15 Thrusters (95/65)[75/55] <45/33>

Rest 2 Min

3 Rounds
200 Meter Run
9 Thrusters (ADD 10+ total to previous weight)

Rest 2 Min

3 Rounds
100 Meter Run
6 Thrusters (ADD 10+ again)

Core Work

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP
AbMat Situps

CrossFit WOD, October 13, 2020

13 Oct 2020

Weightlifting

Shoulder Press (1RM)

Go Get It Guys!!!!!
You are gonna crush it!
14 Minutes

Metcon

Metcon (Time)

4 RFT
10 Power Snatches (95/65)
20 Supine Toe Touches
20 Alternating Lunges

RX+ 5 RFT

supine toe touches

12 Min Firm Cap
Add :01 for every rep not completed