CrossFit WOD, June 19, 2019

06192019

Weightlifting
Hang Clean (4-4-4-4-4)
Immediately following each set perform 12 Russian KB Swings 70lbs/53lbs
Hang Power Clean (6-6-6-6-6)
Immediately following each set perform 12 HEAVY Russian KB Swings

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit WOD, June 18, 2019

06182019

Gymnastics
Single Leg Deadlift to Single Leg Squat (10-10-10-10-10)
Perform Deadlift then immediately move into squat while still balanced on the same leg.

Increase weight each time you successfully complete an unbroken set.
Between sets:
40′ Handstand walk (or 1 minute attempt)
15 V-ups
Metcon
4 sets of:
10 False Grip Ring Rows (elevate feet as able)
10 Pausing Ring Dips (pause 2 seconds in bottom of each rep, use bands as necessary)
10 V-ups
10 Pistols to box

Metcon
Metcon (Time)
For Time:
5 Ring Muscle Ups / 50 Squats / 100 Double Unders
4/40/80
3/30/60
2/20/40
1/10/20
Metcon (Time)
For time:
10 Jumping Chest to Bar Pull-ups / 50 Squats / 200 Single Unders
8/40/160
6/30/120
4/20/80
2/10/40

CrossFit WOD, June 17, 2019

06172019

Weightlifting
Split Jerk (3-3-3-3-3)
Immediatly following each set move directly to 10 Incline Push-ups
Split Jerk (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
3 HSPUs
15 Thrusters 45lbs
6 HSPUs
15 Thrusters
9 HSPUs
15 Thrusters
12 HSPU…etc

Continue adding 3 HSPUs each round until 8 minute cap is reached.
Score is total reps.
Metcon (AMRAP – Reps)
8 minute AMRAP:
3 Box Pike HSPUs
3 Thrusters 35lbs
3 Box Pike HSPUs
6 Thrusters
3 Box Pike HSPUs
9 Thrusters
3 Box Pike HSPUs
12 Thrusters…etc.

Continue adding 3 Thrusters each round.
Establish challenging HSPU variation before starting, and maintain quality reps every round.
Score is total reps.

CrossFit WOD, June 14, 2019

06142019

Weightlifting
Clean and Jerk (3-3-3-3-3)
Perform as singles.
Working sets are 75% or more of 1RM

Metcon
Metcon (Time)
5 Rounds For Time of:
10 Deadlifts 225/155
20 Wall Balls 20/14
Metcon (Time)
5 Rounds For Time of:
10 Deadlifts 50% 1RM
20 Wall Balls 10/6

CrossFit WOD, June 13, 2019

06132019

Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute partner AMRAP:
200m Run
30 Push-ups
30 DB Box Step Overs 35lbs/20lbs, 24"/20"
30 DB Push Press 35/20

L1 scale Push-up, DB weight, and box height as necessary.

CrossFit WOD, June 12, 2019

06122019

Gymnastics
Muscle-ups (5-5-5-5)
On Rings.
Alternate with 10-20 Toes to Bar
Metcon
4 sets of:
10 False Grip Ring Rows
10 Ring Dips
!0 Hanging Knee Raises

After 4 sets practice Ring MU Transitions

Metcon
Metcon (Time)
3 Rounds For Time of:
60 Double Unders
15 Hang Power Cleans 135/95
Metcon (Time)
3 Rounds For Time of:
120 Single Unders
15 Hang Power Cleans 75/55

CrossFit WOD, June 11, 2019

06112019

Gymnastics
Metcon
Alt. EMOM for 10 minutes
2 Rope Climbs
40 foot Handstand Walk
Metcon
Alt. EMOM for 10 minutes
3 Wall Climbs
5 Rope Get-ups

Metcon
Metcon (Time)
800m Run
then-
3 Rounds of:
125m Burden Run
30 Burden Lunges
30 Burden Leg Raises
then-
800m Run

Note what your Burden was.
L1 Row at the end instead of running

CrossFit WOD, June 10, 2019

06102019

Weightlifting
Metcon (Weight)
E2MOM for 14 minutes:
2 Snatch + 2 Hang Snatch
Hang Snatch (4-4-4-4-4-4-4)
Complete 4 reps E2MOM for 14 min. Record finishing weight

Metcon
Metcon (Time)
3 Rounds for time:
21 Calorie Machine
15 OH Squats 95/65
9 Burpee Box Jumps 24/20
Metcon (Time)
3 Rounds for time:
21 Calorie Machine
15 Front Squats 75/55
9 Burpee Box Steps 18/12

CrossFit WOD, June 7, 2019

06072019

Weightlifting
Bench Press (3-3-3-3-3)

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Ring Dips
40 Double Unders
12 Pistols
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 Box Dips
80 Single Unders
12 Squats

CrossFit WOD, June 6, 2019

06062019

Gymnastics
Metcon
3 sets of
1 min plank 45/25
30 Abmat situps
1 min Chinese Plank 45/25
30 Hip ext on GHD

scale weight as needed for holds, but everyone should get on GHD.

Metcon
Gettin Down and Up (Time)
21-15-9:
Burpees
Chest to Bar Pullups