Blog | CrossFit Alabaster

CrossFit WOD, August 10, 2020

10 Aug 2020

Weightlifting

Hang Power Clean (E90S 5×5 (60%))

Metcon

Metcon (Time)

4 RFT
400 Meter Run
30 KBS (53/35)
30 Air Squats

Do not run for longer than 2:30 minutes

Class Clock

Metcon

0-10 WU
10-14 ST Demo/Prep
14-23 Strength
23-28 WOD Demo/Prep
28-44 WOD
44-55 Cleanup

CrossFit WOD, August 6, 2020

6 Aug 2020

Weightlifting

High Hang + Hang + Full Snatch (E90S 5×1 @50% )

Metcon

Metcon (Weight)

7 Min AMRAP
7 Pull-ups
7 Hang Power Snatch***
7 OHS

**choose a weight that allows you to go to 6 P. Snatched every time and then do one more and complete the OHSs unbroken

CrossFit WOD, August 5, 2020

5 Aug 2020

Metcon

Metcon (Time)

3 RFT
10 Burpees
20 Thrusters (95/65)[75/55]
10 Burpees
20 Power Cleans

12 Min CAP

Core Work

Metcon

5 Rounds
:20 L-Sit
:20 Tuck Hold
:20 Rest

L-Sit and Tuck Hold in same place using either paralettes, rings, rig or boxes

CrossFit WOD, August 4, 2020

4 Aug 2020

Weightlifting

Front Squat (3 reps EMOMx10 (50%))

Metcon

Metcon (AMRAP – Rounds)

10 Min AMRAP
20 DU
1 Push-up
1 Bent Over Rows
20 DU
2 Push-up
2 Bent Over Rows
20 DU
3 Push-up
3 Bent Over Rows
…and so on

Class Clock

Metcon

0-10 WU
10-13 Demo/Prep FS
13-23 Strength
23-28 WOD Demo/Prep
28-38 WOD
38-44 Stretch
44-55 Clean-up

CrossFit WOD, August 3, 2020

3 Aug 2020

Weightlifting

Shoulder Press (E90S 2×3, 2×2, 2×1 (60,70,80%))

Tempo 41×1
This means the lowering phase is 4 seconds on each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP
2 Wall Walks**
12 WB Sit-ups (20/14)
18 Front Rack Lunges (115/75) [95/65]

**scale 1 Pike Around the World; Alternate directions each roundhttps://

Class Clock

Metcon

0-8 WU
8-12 Demo/Prep
12-21 Strict Press
21-24 WOD Demo/Prep
24-44 WOD
44-55 Cleanup

CrossFit WOD, July 30, 2020

30 July 2020

Weightlifting

Metcon (Time)

5 Min
Row or Bike for Calories

Then Perform
50 Burpees
40 Box Jumps
30 Squat Cleans*
20 Pistols
10 MU

***Sandbag Cleans; MBC; DB; BB
17 MIN FIRM CAP
Scales:
Pistols with Air Squats
MU with Pullups or C2B

Finisher

Metcon (AMRAP – Reps)

5 RD
:10 Mtn Climbers AFAP
:50 Deadbugs

score is #of MC

Class Clock

Metcon

0-10 WU
10-15 WOD D/P
15-32 WOD
32-37 Finisher D/P
37-42 Finisher
42-55 Stretch and Cleanup

CrossFit WOD, July 29, 2020

29 July 2020

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP
800 Meter Run
40 BS (95/65) [75/55]
400 Meter Run
25 BS (115/75) [85/65]
200 Meter Run
10 BS (135/95) [95/75]

Each 200 meter run = 1 Rep

Core Work

Metcon

5 Min of Work
Switch Movements every :30 Seconds
Choose from the following:
V-ups
Russian Twists
Body Saws
Body Saws Sliders
Shoulder Taps
Side Plank
Side Oblique Crunch
Side Star Plank
Side V-ups
Single Leg Raise and Clap
Single Leg V-Ups
Upper Body Hollow Raises

Class Clock

Metcon

0-10 WU
10-15 WOD D/P
15-31 WOD
31-35 Core D/P
35-40 Core
40-45 Stretch
45-55 Clean up

CrossFit WOD, July 28, 2020

28 July 2020

Weightlifting

Shoulder Press (1RM )

14 Minute to establish 1RM

Metcon

Metcon (Weight)

12 Min EMOM
10 Push Jerks
5/3 Ring Dips

Score is the weight you lifted
RX will require you to get all movements complete EMOM for the entire workout.

Recommended weight = 50-60% of 1RM

Scales for Dips = bench/box dips; tricep extensions

Class Clock

Metcon

0-8 WU
8-13 Strength D/P
13-27 Strength
27-31 WOD D/P
31-43 WOD
43-55 Cleanup

CrossFit WOD, July 27, 2020

27 July 2020

Metcon

Metcon (Time)

7 RD
5 Push-ups
5 Bent Over Rows
5 Power Snatches

Then Immediately Perform

1RD
30 Lungesters (95/65)[75/55]

15 FIRM CAP

Finisher

Metcon (AMRAP – Reps)

5 RD
:10 Front Squat (Metcon #)
:50 Air Squat

Class Clock

Metcon

0-10 WU
10-15 WOD Demo/Prep
15-30 WOD
35-40 Finisher Prep
40-45 Finisher
45-55 Clean up

CrossFit WOD, July 23, 2020

23 July 2020

Metcon

Metcon (Time)

120 Wallballs (20/14)
EMOM = 4 DL (155/105)

RX+
Karen
EMOM = 4 DL (185/135)

FIRM 16 MIN CAP
This has the potential to be an aggressive time cap, choose wisely

Accessory Work

Accessory WK6 (Weight)

3 Sets:
10-20 Pushups
10-20 Rear Delt Flys
20 Step-ups
Rest 90 Seconds

9-11 Mins

Class Clock

Metcon

0-10 WU
10-15 WOD Demo/Prep
15-31 WOD
31-36 Accessory Demo/Prep
36-46 Accessory Work
46-55 Cleanup