22 June 2022 Weightlifting Front Squat (4 reps EMOM (65%) x6 sets) Metcon Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 800m run or 1000m row 20 lunges with plate overhead (25/15) 4 rope climbs (RX+) 20 pullup or ring row (RX) This is a longer one, grab a partner and split the reps …
Category Archives: WOD
CrossFit WOD, June 21, 2022
21 June 2022 CFA METCON (LEVEL 1) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 deadlifts (40-50%) 10 burpees 10 box step ups 1:30 rest CFA METCON (LEVEL 2) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 deadlifts (225/155) 8 burpee box jump over (24/20) 1:30 rest CFA METCON (LEVEL 3) …
CrossFit WOD, June 20, 2022
20 June 2022 Weightlifting Push Press (13 mins to find a heavy single) rest 2:00 and begin the metcon Metcon Metcon (Time) for time: 30 Push press (65% of the heavy single you hit today) *every time you break, do 30 situps (GHD situps for RX+)* 9 minute time cap Metcon Metcon (AMRAP – Reps) …
CrossFit WOD, June 16, 2022
16 June 2022 CFA METCON (LEVEL 1) Metcon (AMRAP – Reps) 3:00 on/2:00 off x3 sets 8 burpee 12 air squats 8 burpee AMRAP Slamball in remaining time (any #) score = slamball reps CFA METCON (LEVEL 2) Metcon (AMRAP – Reps) 3:00 on/2:00 off x3 sets 10 Bar facing burpee 5 squat clean (135/85) …
CrossFit WOD, June 15, 2022
15 June 2022 Metcon Metcon (AMRAP – Rounds and Reps) partner WOD (split in half if you’re doing it by yourself) (teams of 2) 36 min AMRAP: 200m run (together) 100 situps (split however) 200m run (together) 50 KB swings (53/35) (split however) 200m run (together) 10 wall walks (split however)
CrossFit WOD, June 14, 2022
14 June 2022 Weightlifting Back Squat (4-3-2-1 (75-80-85-90%) E2M) take 3 minutes to set up your front squat weight, and move on to strength #2… Weightlifting Front Squat (6 reps EMOM x5 sets (60%)) CFA METCON (LEVEL 1) Metcon (AMRAP – Reps) 12 min EMOM a) :40 moderate pace row b) AMRAP unbroken pushups c) …
CrossFit WOD, June 13, 2022
13 June 2022 CFA STRENGTH (LEVEL 1) Shoulder Press (5×5 (65-75%) E2M) CFA STRENGTH (LEVEL 2) Split Jerk (5×2 (65-75%) E2M) pause in the dip on the first rep of each set. CFA METCON (LEVEL 1) Metcon (Time) Every 5:00 x3 sets :30 of jump rope 10 alt. DB snatch (any #) 10 hanging leg …
CrossFit WOD, June 9, 2022
9 June 2022 CFA STRENGTH (LEVEL 1) Metcon (AMRAP – Reps) "death by" Dumbbell snatches (any #) EMOM (start at 2 reps, add 2 reps EMOM until unable to complete within the minute.) CFA STRENGTH (LEVEL 2) Metcon (AMRAP – Reps) "death by" Power cleans (75% of 1RM) EMOM (start at 1 rep, add 1 …
CrossFit WOD, June 8, 2022
8 June 2022 Metcon Metcon (AMRAP – Rounds and Reps) 35 min AMRAP: 1000m row 20 KB swing (53/35) 20 burpee over rower 20 v-ups nice and steady pace, feel free to grab a partner, double the reps, and split them however is needed!
CrossFit WOD, June 7, 2022
7 June 2022 Weightlifting Back Squat (5-4-3-2-1 (68-73-78-83-88%) E2M) then take 3 mins to transition to your front squat weight for strength #2… Weightlifting Front Squat (8 reps EMOMx4 sets (55%)) Metcon Metcon (Time) for time: 100 Shoulder to overhead (RX+ = 115/75) (RX= 75/55) every time you break, do 15 situps (weighted situps for …
