CrossFit WOD, June 15, 2018

June 15th

Snatch (2-2-2-2-2-2)
Working up to 85%
Deadlift (10-8-6-4-2-2-2)
Building deadlift for metcon.

Metcon
Metcon (Time)
7 Rounds:
1 Snatch 80% 1RM
20 Wall Balls
50 Double Unders
Metcon (Time)
7 Rounds:
1 Deadlift 80% 1RM
20 Wall Balls
100 Single Unders

Cash Out
Metcon (AMRAP – Reps)
3 minute AMRAP: Pistols

CrossFit WOD, June 14, 2018

June 14th

Skill
Metcon
*Waiter carry
*Farmer Carry work
*Core work

Metcon
Metcon (Time)
800m Row
50 DB step ups 40/25#
800m Run
20 Stone to shoulder 115/95#
Metcon (Time)
400m Run
20 D-ball over the shoulder 70/50#
400m Row
50 Step ups 25/10# Plate

Cash Out
Turkish Get Up (2-2-2-2-2-2)
Metcon (Time)
100 Sledgehammer hits

CrossFit WOD, June 13, 2018

June 13th

Weightlifting
Hang Clean (3-3-3-3-3-3)
Metcon (Weight)
3 Hang power clean +3 Front squats

Metcon
Metcon (Time)
3 Rounds:
15 Cal Row
15 HSPUs
Metcon (Time)
3 Rounds:
15 Row
15 Burpees

*HR Pushups if missed Tuesday

CrossFit WOD, June 12, 2018

June 12th

Skill
Beep Test (AMRAP – Rounds and Reps)
This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

Metcon
Metcon (AMRAP – Reps)
20 min EMOM
Odd rounds do 1 round of Cindy
Even rounds bike 112/8 cals
Metcon (AMRAP – Reps)
20 min EMOM
Odd rounds do 1 round of 3 pull ups 6 push ups 9 squats
Even rounds do 100ft sled push

Cash Out
Metcon (Time)
10 Bar muscle ups

CrossFit WOD, June 11, 2018

June 11th

Skill
SOTS Press (3-3-3-3-3-3)
In the bottom of your snatch position, do behind the neck snatch grip press.

Between sets hit 15-10 TTB. Make these as tight as possible with legs straight and feet together.
Overhead Squat (5-5-5-5-5)
Between sets hit 20 C2 pikes or work on toes to bar.

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

CrossFit WOD, June 9, 2018

June 9th

Warm-up
Warm-up
3 Rounds:
250 row
10 American KBS
20 Mini band steps
20 Box step ups
20 Sit ups
10 Pvc pass throughs

Metcon
Metcon (Time)
20 rounds:
5 burpees
100m Run
8 pull ups OR 2 heavy power cleans

*Athletes choose either pull ups or power cleans for the workout.

CrossFit WOD, June 8, 2018

June 8th

Weightlifting
Split Jerk (4-4-4-4-4)
Pause in dip.
Power Jerk (6-6-6-6-6)

Metcon
Metcon (AMRAP – Rounds and Reps)
6 min amraps 1 minute rest between each:
6 Thrusters and 12 Toes to bar
4 Thrusters and 4 HSPU
Metcon (AMRAP – Rounds and Reps)
6 min amraps 1 minute rest between each:
6 Wall balls and 12 Burpees
4 Wall balls and 4 Push ups

CrossFit WOD, June 7, 2018

June 7th

Weightlifting
Snatch Pull (4-4-4-4-4)
Deadlift (6-6-6-6-6)

Metcon
Metcon (AMRAP – Reps)
20 minute Alt EMOM w/ partner:
30sec max cal bike
Double Unders

P1 Bikes for max cals in 30secs
P2 Completes max DU in 30secs then switch
Metcon (AMRAP – Reps)
20 minute Alt EMOM w/ partner:
30sec max cal row
Single unders

P1 Rows for max cals in 30secs
P2 Completes max single unders in 30secs then switch

CrossFit WOD, June 6, 2018

June 6th

Gymnastics
Bar Muscle-ups (5-5-5-5-5)
Build through the 5 sets either decrease band assistance or add weight as able.
*If attempting 1st MU you have 6 attempts after warming up.
Chest-To-Bar Pull-ups (5-5-5-5-5)
Build through the 5 sets. Either decrease band assistance or add weight as able.
30sec hollow hold between sets.

Metcon
Metcon (Time)
3 Rounds:
12 Deadlift 225/155#
200m run
5 Muscle ups (bar or ring)
Metcon (Time)
3 Rounds:
12 Deadlift 135/95#
200m run
5 C2B

Cash Out
Metcon
Push Up 5 Complex: 5 reps each
5 Regular
5 Wide
5 Regular
5 Diamond
5 Regular
5 Staggered (R up L down)
5 Regular
5 Staggered (L up R down)
5 Regular
5 Sphinx

CrossFit WOD, June 5, 2018

June 5th

Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

L1: 30 reps of each.
Box jump-modify height
KB – modify weight
K2E – Abmat Situp
Push Press – DBs
Back Ext – Superman
WallBall-modify weight
Double Unders- Singles