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

CrossFit WOD, July 7, 2018

July 7th

Skill
Metcon
20 min amrac:
100m single arm waiter carry
20 jackknives
1 minute jump rope practice
1 Skin the cat
Metcon (AMRAP – Rounds and Reps)
15 minute Partner AMRAP:
40 cal Row
30 Synchronized burpees
20 Synchronized DB snatch

CrossFit WOD, July 6, 2018

July 6th

Gymnastics
Metcon
4 Sets:
Handstand walk 50ft
5 Pausing ring dips (2 sec at top and bottom of each rep)
Metcon
4 Sets:
2 Conans
8 Ring push-ups

Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit WOD, July 5, 2018

July 5th

Weightlifting
Metcon (Weight)
Snatch complex:
2 Hi pulls
1 Snatch
1 OHS
Metcon (Weight)
Snatch complex:
3 Hi pulls
2 Hi hang power snatch

Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*OHS 75/55#
*Russian kettle-bell swings 70/53#
*Burpees
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*Overhead lunge 45/25# plate
*Russian kettle-bell swings 53/35#
*Burpees

CrossFit WOD, July 3, 2018

July 3rd

Skill

Metcon
Metcon (Time)
750m Row
75 DU
50 KB OH lunge 70/53#
75 DU
2 mile Bike
Metcon (Time)
1.5 mile Bike
150 Single unders
50 KB front rack lunge 35#
150 Single unders
500m Row