CrossFit WOD, April 10, 2019

CrossFit

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Front Squat (5×3 )
working weight
5×3 @ 85%+5# of 1 rm

Metcon
Metcon
21-15-9
Burpee Box Jump Over 24/20
Overhead squat 115/95

Target Time: 6:00
Time Cap 10:00
Comp: 135
Masters: 95/65
Metcon
21-15-9
Burpee Box Jump Over 24/20
Overhead Squats 95/65

Target Time: 4:30
Time Cap: 8:00
Comp:115
65/35

CrossFit WOD, April 9, 2019

CrossFit

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Clean and Jerk (3 sets ( Squat Clean) )
Set 1: 3 reps @ 70% of 1 rm
Set 2: 2 reps @ 75% of 1 rm
Set 3: 1 rep @ 80% of 1 rm
Clean Pull (4×3 @ 90-100%)
These lifts build off of each other. work up to your 90-100% and do 4 sets of 3 at it.

Metcon
Metcon
2 rounds
25 cal Row
9 power clean and jerk 135/95

Time Cap 5 min
Rest 1:30

Weights
Competitors: RX+
165/115
195/135
225/160

Masters:
105/65
125/90
145/105

Metcon
2 rounds
25 cal row
6 power clean and jerk 155/110

Time Cap 5 min
Rest 2:30
Metcon
2 rounds
25 cal row
3 power clean and jerk 175/125

Time Cap 5 min

CrossFit WOD, April 8, 2019

Crossfit (TEST DAY)

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Deadlift (5×4 @ 80%+5 of 1 rm)
Ascend up to 80%+5 and perform 2 sets

Metcon
30 Muscle-Ups
30 muscle-ups for time

Pick 1:
RX = 15 muscle ups
rx+ = 30 muscle ups

15 min cap
REST 5 MIN
* If you dont have muscle ups perform 30 strict pull ups and 30 strict ring dips
* Sets of 8 can be performed
Ex. 8 pull ups and 8 ring dips

Metcon
15 muscle ups for Time

8 min time Cap
perform 15 strict pull ups and 15 strict ring dips
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

11 min cap

CrossFit WOD, April 6, 2019

CrossFit

Warm-up
Coaches Pick warm up
Coaches Pick Warm up

Pick warm up off white baord
1,2,3,4,5

Weightlifting
Shoulder Press (3×4)
Work up to 80%+5# and perform 3 sets at that weight
Power Snatch (3×4)
work up to 80%+5# and perform 3 sets at that weight

Metcon
Metcon
15 Min AMRAP:
30 Cal Row
20 weighted sit ups 50/35
15 strict ring dip

30/26 cal row
25/20 cal ski
21/15 Bike

Competitors do 20 GHD sit ups (14# Ball held at chest)

CrossFit WOD, April 4, 2019

CrossFit

Warm-up
Warm-up
Coaches Pick Warm up 1,2,3,4,5

Metcon
Metcon
2 Rounds:
3 sets
9 strict HSPU
6 power cleans 115/ 85
rest 3 min between rounds
Time cap for each round 8:00

Athlete performs 3 rounds (SETS) of HSPU and POWER clean then rest 3 min before starting the next round or (3 Sets)

Extra Credit
Metcon
(Not For Time)
4 rounds
15 Hamstring Curls
15 Supinated Strict pull up

Banded Hamstring Curl:

CrossFit WOD, April 3, 2019

Crossfit

Warm-up
Warm-up
Coaches Choice

Weightlifting
Front Squat (8×4 )
8×4 @ 80% +5 of 1 rm

perform 5 sets at 80% +5 pounds

Metcon
Metcon
3 rounds
20 push press 95/65
80′ Front rack walking lunges 50/35 # DB

Time Cap 12:00
Rest 5 min

Competitors: 115/80, 135/95
INt/Masters: 75/45, 95/65

Metcon
3 rounds
15 push press 115/75
80′ Front rack walking lunges 50/35 # DB

time Cap 12:00

CrossFit WOD, April 2, 2019

CrossFit

Warm-up
Warm-up
Coaches Pick

Metcon
Metcon
15-12-9
Squat Snatch 115/80
20/16 Cal Bike
or
30/25 row
or
25/21 Ski

*Athlete picks Bike/row/ ski
*To be performed between not after
*time cap 9:00
*REST 3 MIN After
Metcon
12-9-6
Squat Snatch 135/95
20/16 Cal Bike
or
30/25 row
or
25/21 Ski

*Athlete picks Bike/row/ ski
*To be performed between not after
*time cap 9:00
*Rest 5 min
Metcon
9-6-3
squat snatch 155/115
20/16 Cal Bike
or
30/25 row
or
25/21 Ski

*Athlete picks Bike/row/ ski
*To be performed between not after
*time cap 9:00
Warm-up
Note:
Competitors: RX+
165/115
185/125
205/145
Masters:
75/45
95/65
105/80

Extra Credit
Warm-up
3 rounds
1:00 plank
1:00 side plank (R)
1:00 side plank (L)
1:00 alt leg v-ups
1:00 Rest

CrossFit WOD, April 1, 2019

CrossFit

Warm-up

Strength
Push Jerk (1×3)
Work to a quality Moderate- heavy triple

Metcon
Metcon
10 Minute AMRAP
15 Calorie Assault Bike
15 Burpee Over bar
15 Deadlift 275/190

275/225/185
competitors/RX+ 275/190
Rx: 225/160
Int/Masters 185/130
15/11 bike
or
18/14 ski
or
21/17 row

Extra Credit
Warm-up
4 rounds not for time

10 Double DB Bulgarian Split Squat R/L
15 DB Hammer Curl R/L
1:00 Plank Hold

split squat:

Hammer Curls: