Blog | CrossFit Alabaster

CrossFit WOD, July 28, 2021

28 July 2021

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP
200m Run
15 KBS (70/53) (44/35)
15 T2B
-1 min rest-
9 min AMRAP
200m Run
10 KBS
10 Pullups
-1 min rest-
9 min AMRAP
200m Run
5 KBS
5 BMU (RX+) or Burpee pullup (RX)

Accessory Work

Metcon (AMRAP – Reps)

Max effort Elbow plank

CrossFit WOD, July 27, 2021

27 July 2021

Weightlifting

Back Squat (3×10 (60%)/2 min rest)

Metcon

Metcon (Time)

5 sets/2 min rest between
10/9 cal Bike or Row
10 thrusters (75/55)
10 burpee over bar

20 min time cap

the score will be the time of your final round

CrossFit WOD, July 26, 2021

26 July 2021

Weightlifting

Power clean+Hang squat clean+Pause jerk (1 complex E2Mx5 sets (use 60-70% of your 1RM c+j))

for the pause jerk, we will have a brief pause in the dip then land in a split jerk.

Metcon

Metcon (Time)

6 rounds:
5 clean and jerk (135/95) (95/65)
50 double unders

10 minute time cap

Core Work

Metcon

10 minute AMRAP:
100m single arm farmers carry (right arm)
30 Abmat situps
100m single arm farmers carry
(left arm)
15 V-ups

CrossFit WOD, July 22, 2021

22 July 2021

Metcon

Metcon (Weight)

10 min EMOM:
min A) 5 Deadlift (60% of 1RM)
min B) 10 Wallball (20/14)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
DB squats (50/35)
Box jumps (24/20)
Ring dips (RX+ has to use the high rings/muscleup the first rep)

13 min Cap

Accessory Work

Metcon (Time)

100 Strict press with an empty bar (45/33)

dont drop my empty barbells please, theyre fragile.

CrossFit WOD, July 21, 2021

21 July 2021

Metcon

Metcon (AMRAP – Reps)

E2Mx5 sets:
10 HSPU (strict for RX+)
AMRAP Double unders in remaining time

score = DU reps

Metcon

Metcon (AMRAP – Reps)

E2Mx5 sets:
15/12 Cal Row or Bike
AMRAP T2B in remaining time

score = T2B reps

Metcon

Metcon (AMRAP – Reps)

E2Mx5 sets:
200m Run
AMRAP Pullups (Strict for RX+) in remaining time

Score = Pullup reps

CrossFit WOD, July 20, 2021

20 July 2021

Weightlifting

Front Squat (5-4-3-2-1 (60-70-75-80-85%) E2M)

Metcon

Metcon (Time)

Every 5 min x4 sets:
5 Thrusters (145/95)
5 burpee over bar
10 thrusters (95/65]
10 burpee over bar
(rest the remaining time within each 5 min period)
your score will be your time of the final set

go fast, use weights that are easy to take on and off, consider it built in rest (;

CrossFit WOD, July 19, 2021

19 July 2021

Weightlifting

Power Snatch+full Snatch+overhead squat (1 complex E2M x6 sets)

use 50% of your 1RM snatch for your first set, add weight each set as long as your form doesnt break down.

Metcon

Metcon (Time)

5 rounds:
50 DU
10 C2B pullups
5 squat snatch (135/95) [95/65]

16 min time cap

CrossFit WOD, July 15, 2021

15 July 2021

Weightlifting

Push Press (1 rep (90%) E2Mx3 sets then 1xAMRAP (70%))

Metcon

Metcon (Time)

for time:
30 power snatch (75/55)
30 burpee
-rest 1 min-
20 power snatch (95/65)
20 burpee
-rest 1 min-
10 power snatch (135/95)
10 burpee

15 min cap

CrossFit WOD, July 14, 2021

14 July 2021

Metcon

Metcon (Time)

for time:
10-9-8-7-6-5-4-3-2-1 Front squat (185/115) [135/95]
200m run after each set

20 min cap

Accessory Work

Metcon

10 minutes of strict pullup work:

option A)
30% of your max strict reps E2Mx5 sets

option B)
3 toe assist pullups or 3 pullup negatives E2Mx5 sets

CrossFit WOD, July 13, 2021

13 July 2021

Weightlifting

Power Clean (15 min to build to a heavy single)

Metcon

Metcon (Time)

10-8-6-4-2
Power clean (60% of todays lift)
Box Jumps (24/20)
HSPU (Strict HSPU for RX+)

12 min cap

Accessory Work

Metcon (Time)

MAX EFFORT DEAD HANG CHALLENGE:
hang from the pullup bar for as long as possible, the person with the longest time of the day will get to pick the movements for a future class workout!
-Your friendly neighborhood Heathicus