2 august 2021 Weightlifting Front Squat (5-4-3-2-1 (63-73-78-83-88%) E2M) Metcon Metcon (Time) for time: 15 power cleans (185/115) [115/75] 40 Abmat Situps 400m run 10 power cleans (205/125) [135/95] 40 Abmat situps 400m run 5 power cleans (225/135) [155/105] 40 Abmat situps 400m run 18 min cap
Category Archives: WOD
CrossFit WOD, July 29, 2021
29 July 2021 Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 15 min Cap Accessory Work Metcon (Weight) Bent over Row: 8×8 (30 sec rest) pick a weight you could do around 15-20 reps with Accessory Work Metcon (AMRAP – Reps) 1xAMRAP empty barbell strict press (45/33) rest 1 min 1xAMRAP empty …
CrossFit WOD, July 28, 2021
28 July 2021 Metcon 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 …
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 …
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 …
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 …
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 …
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
