CrossFit WOD, January 21, 2019

Jan 21st

Weightlifting
Snatch (10-8-6-4-3-3-3)
15 minutes to build to a technically sound heavy triple.

Metcon
Metcon (Time)
8 Rounds:
125m Run
6 OHS 95/65#
12 Pull up
Metcon (Time)
8 Rounds:
125m Run
6 Squats
12 Jumping Pull ups

CrossFit WOD, January 18, 2019

Jan 18th

Weightlifting
Split Jerk (3-3-3-3-3)

Metcon
Metcon (Time)
"Annie"
50-40-30-20-10 Double unders and sit ups

Rest 2 mins then:

3 Rounds:
24 DB snatch 50/35#
*200m Run between each

Metcon (Time)
100-80-60-40-20 Single unders
50-40-30-20-10 Sit ups

Rest 2 mins then:

3 Rounds:
24 DB snatch
*200m Run between each

CrossFit WOD, January 17, 2019

Jan 17th

Weightlifting
Deadlift (5-5-5-5-5)
SDHP review before metcon

Metcon
Metcon (Time)
For time:
30 SDHP 75/55#
2 Rope climbs
30 OHS
2 Rope climbs
Metcon (Time)
For time:
30 Deadlift 75/55#
12 Knees to chest
30 Front squat
12 Knees to chest

CrossFit WOD, January 16, 2019

Jan 16th

Skill
Metcon
20 minutes as many rounds as comfortable:
20 L+R Banded steps
12 Box jumps
12 Jackknives
5 Wall squat (3-3-1)

Metcon
Metcon (AMRAP – Reps)
E3MOM:
30 sec sprint for cals any machine

CrossFit WOD, January 15, 2019

Jan 15th

Gymnastics
Metcon
1 min Handstand hold
3×3 Negatives
Practice cycling 3×3-5
Metcon (Weight)
4 sets:
12 DB push press + 1 Conan

Metcon
Metcon (Time)
4 Rounds:
12 HSPU
8 D-Ball clean and jerk 75/50#
Metcon (Time)
4 Rounds:
12 Box pike HSPU
8 RKBS 53/35#

CrossFit WOD, January 14, 2019

Jan 14th

Skill
Metcon
4 sets:
12 weighted lateral lunge w/DBs
2 TGUs
Metcon
4 sets:
12 Weighted lateral lunges
4 Turkish sit ups

Metcon
Metcon (Time)
45 BW Front squats for time

*Each time you break do 5 Burpees

Metcon (Time)
45 Front squats for time

*Each time you break do 5 Burpees

Goal is to choose a weight that you can do 10 reps unbroken for your first set then hit sets of 5-8

CrossFit WOD, January 11, 2019

Jan 11th

Weightlifting
Clean (10-8-6-4-2-2-2)
12 minutes to build to a heavy double (squat) clean
Metcon (Weight)
12 minutes to build to a heavy double power clean + front squat

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

30 min time cap
Metcon (Time)
Scaled Loredo
4 Rounds:
24 Air squats
24 Push ups
24 Walking lunges
400m run/500m Row

30 min time cap

CrossFit WOD, January 10, 2019

Jan 10th

Skill
Metcon
Row/Ski Intervals: Coach Led

Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 185/135#
8 Box jumps 24/20in
10 Ab-mat sit ups
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 135/95#
8 Box jumps
10 Ab-mat sit ups

CrossFit WOD, January 9, 2019

Jan 9th

Weightlifting
Power Snatch (15×2)
15 min EMOM: 2 Power snatch

Metcon
Metcon (Time)
10 rounds:
8 Burpees
1 Mucle up
Metcon (Time)
10 rounds:
8 Burpees
3 Strict pull ups

CrossFit WOD, January 8, 2019

Jan 8th

Gymnastics
Rope Climb (2-2-2-2)
6 Candlestick squats/pistols between sets.
Metcon
Accumulate 90sec hang on rope or pull up bar
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

20/15 cal bike buy in then with remaining time amrap of:

8 Toes to bar
12 Pistols
16 KBS 53/35#

Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

15/12 cal bike buy in then with remaining time amrap of:

8 Knees to chest
12 Lunges with KB
16 KBS