Blog | CrossFit Alabaster

CrossFit WOD, January 26, 2021

26 Jan 2021

Weightlifting

Shoulder Press (3 reps EMOMx8, rest 2 min, 1xAMRAP (60%))

Metcon

Metcon (Time)

50 Plate Burpees
400M Bear Hug Plate Carry (45/25)
rest 2 min
400m Bear hug Plate carry
50 plate burpees

CrossFit WOD, January 25, 2021

25 Jan 2021

Weightlifting

1 P. Clean+2 Hang Clean (4×1 )

E2M x sets (70-80%)

Metcon

Metcon (Time)

5 rounds
200m Run
15 pullups (C2B pullups for RX+)
20 Overhead Lunges (95/65) [75/55]

18 min cap

CrossFit WOD, January 21, 2021

21 Jan 2021

Weightlifting

Front Squat (5×5 (70%) (4 sec pause at bottom of the FIRST rep))

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
2 wall walks
6 pullups
8 STOH (95/65)

CrossFit WOD, January 20, 2021

Jan 20 2021

Weightlifting

Snatch DL+Hang Snatch+snatch (Weight)

E2Mx5 sets (60-70%)

Metcon

Metcon (Time)

5 rounds
15 KB swing (70/44) [53/35]
15 burpees

10 min time cap

CrossFit WOD, January 19, 2021

19 Jan 2021

Metcon

Metcon (Time)

400m run
30 back squat (135/95) [95/65]
400m run
60 wallball (20/14)
400m run
90 air squats

17 minute time cap

Core Work

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
30 Oblique Twists (per side)
30 Lying leg raises
30 shoulder taps (per side)

CrossFit WOD, January 18, 2021

18 Jan 2021

Weightlifting

3 Push Press + 2 Push Jerk + 1 Split Jerk (E2M for 4 sets @60% of split jerk)

Perform 3 push presses, then 2 push jerks, then 1 split jerk

Metcon

Metcon (Time)

4 rounds
5 Devil Press (35/25) [25/20]
10 Alt DB Snatch
15 DB hop overs

rest 2 minutes

4 rounds
5 Devil Press
10 Alt DB snatch
15 DB hop overs

20 min cap
(score is total time including rest)

CrossFit WOD, January 14, 2021

14 Jan 2021

Weightlifting

Front Squat (16 minutes to find a 3RM )

make sure you log your weights into Wodify, we will use this 3RM to base our percentages off of for this new strength cycle

Metcon

Metcon (Time)

3 rounds:
30 box step ups (24/20)
30/20 pushups
30 bent over row (95/65) [75/55]

RX+

3 rounds:
40 box step ups
40/30 pushups
40 bent over row

CrossFit WOD, January 13, 2021

13 Jan 2021

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Lungesters (95/65) [75/55]
6 T2B between every set (RX+ will do 8 T2B)

20 min cap

Core Work

Metcon (Time)

40-30-20-10
mountain climbers
abmat situps

CrossFit WOD, January 12, 2021

12 Jan 2021

Weightlifting

1 power clean+3 hang clean (Weight)

E2M for 5 sets (60-70% of 1rm Clean)

(yes, these hang cleans are hang squat cleans)

Metcon

Metcon (AMRAP – Reps)

Part 1:
E2M for 10 min:
25 DU
Max MBC in remaining time (20/14)
–
2 Minute rest between part 1 and 2
–
Part 2:
E2M for 8 min:
25 DU
Max KBS in remaining time (70/44) [53/35]

RX+ will do 40 DU

Score is total number of MBC and KBS

CrossFit WOD, January 11, 2021

11 Jan 2021

Weightlifting

Shoulder Press (10×3 EMOM (50%) rest 2 min, 1xAMRAP (50%))

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
3 minute AMRAP
20 Deadlift (155/105) [95/65]
10 Hang Squat Cleans
AMRAP Burpee Box Jump Over in Remaining Time (24/20)

Rest 2 Min Between Rounds

your score is the total number of Burpee Box Jump Over reps