CrossFit WOD, July 19, 2018

July 19th

Weightlifting
Metcon (Weight)
6 sets:
2 BTN split jerk + 1 Front rack split jerk

Metcon
Metcon (Time)
1-10 Push press 135/95#
10-1 Box jump 24/20in

1 Push press 10 box jumps 2 push press 9 box jumps….

CrossFit WOD, July 18, 2018

July 18th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Metcon
Metcon (Time)
3 Rounds:
8 Power cleans 155/115#
8 Front rack lunges
35 Double unders

CrossFit WOD, July 17, 2018

July 17th

Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row

Metcon
Metcon (AMRAP – Reps)
Partner 12 minute AMRAP: Row (cals)
Toes To Bar
2/2 4/4 6/6 8/8….

Partner A rows 2 cals then does 2 TTB partner B rows 4 cals then does 4 TTB keep progressing by 2’s until time is up.

CrossFit WOD, July 16, 2018

July 16th

Weightlifting
Metcon (Weight)
Snatch Complex:
Hi-pull+ power snatch+ snatch balance+ OHS

Metcon
Metcon (Time)
20 KB snatch Right/ 20 KB Snatch Left
20 HSPU
20/20 KB snatch
20 Ring dips
20/20 KB snatch
20 Push ups
Metcon (Time)
3 Rounds:
30 DB Snatch
20 Pushups

CrossFit WOD, July 14, 2018

July 14th

Skill
Metcon
3 Rounds:
10 BTN press
10 Front rack press
10 High pulls
10 Front raises
20 sec Hollow hold
15 Tuck ups
10 Jack-knives

Metcon
Metcon (Time)
Run 1 mile
100 Burpees

CrossFit WOD, July 13, 2018

July 13th

Skill
Front Squat (4-4-4-4-4)
Alternate with 6 pausing ring rows. Pause at top of each rep for 3 seconds.

Metcon
Metcon (Time)
21 Thrusters 95/65# * 15 Thrusters * 9 Thrusters *

*= 30 Pull ups or 30 Cal on machine or 30 Burpees.
Athletes decide which order they complete it in.

CrossFit WOD, July 12, 2018

July 12th

Skill
Metcon
Agility stations:
-Cone drill
-Ladders
-Hurdles
-Sledgehammer

Metcon
Metcon (Time)
6 Rounds:
200 Run
10 Box jump 30/24in
1 Rope Climb
Metcon (Time)
6 Rounds:
200 Run
10 Box jump
1 Rope get up + 3 Rope knee tuck ups

CrossFit WOD, July 11, 2018

July 11th

Weightlifting
Bench Press (4-4-4-4-4)

Metcon
Metcon (Time)
Partner "Linda" 10-1 Reps of:
Deadlift 295/225#
Bench Press 185/125#
Clean 155/105#
Metcon (Time)
Partner "Linda" 10-1 Reps of:
Deadlift 185/135#
Bench Press 135/95#
Clean 95/65#

CrossFit WOD, July 10, 2018

July 10th

Weightlifting
Arnold Press (12-12-12-12)
Single arm press starting from a supinated grip and transitioning to a pronated grip as you press.
Glute bridge (12-12-12-12)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Metcon
Metcon (Time)
4 Rounds:
50 Double unders
30 Sit ups
20 Chest to bar
Metcon (Time)
4 Rounds:
100 Single under
20 Pull ups
30 Sit ups

CrossFit WOD, July 9, 2018

July 9th

Weightlifting
Clean Liftoff (3-3-3-3-3-3)
Doing a Clean Deadlift just to the top of the knee usually with a pause added at the launch (top of the knee) position.

Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
25 Medball Cleans 20/14
10 Toes to bar
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
25 Medball Cleans
10 Knees to chest