CrossFit WOD, July 29, 2019

07292019

Skill
Front Rack Box Step-up (20-20-20-20)
Clean the weight and step up on a box that puts hip crease below parrallel
Farmer Carry Step-up (20-20-20-20)
With a Kettlebell/Dumbbell in each hand step up on a box that puts hip crease below parrallel

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Time)
5 Rounds for Time of:
400 run
15 Goblet Squats 53/35

20 minute cap

CrossFit WOD, July 26, 2019

07262019

Weightlifting
Push Press (1-1-1-1-1-1-1)
Push Press (5-5-5-5-5)

Metcon
Metcon (Time)
10 Rounds for Time of:
9 Thrusters 95/65
35 Double Unders

20 minute cap
Metcon (Time)
10 Rounds for Time of:
9 Thrusters 45/35
70 Single Unders

20 minute cap

CrossFit WOD, July 25, 2019

07252019

Metcon (Time)
24 minutes to complete the following work in any order/increments:
1 mile Run
80 Box Jumps 24/20
80 Burpees
1600m/1300m Row

Scaling:
Shorter box height
Bike 3 miles instead of running

CrossFit WOD, July 24, 2019

07242019

Skill
Front Rack Box Step (12-12-12-12)
Clean the Weight and Step up on a Box that puts hip crease below parrallel

45 second Hollow Hold between sets
Farmer Carry Step Up (12-12-12-12)
With a Kettlebell/Dumbbell in each hand step up on a box that puts hip crease below parrallel

45 second Plank between sets.

Metcon
Metcon (Time)
3 Rounds for Time of:
15 Squat Cleans 135/95
2 Rope Climbs.
Metcon (Time)
3 Rounds for Time of:
15 Power Cleans (50% 1RM)
4 Rope Get-ups + Knee Tuck

CrossFit WOD, July 23, 2019

07232019

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
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Scaling:
Wall ball weight
Box height
KB Swing instead SDHP

CrossFit WOD, July 22, 2019

07222019

Weightlifting
Snatch (1-1-1-1-1-1-1)
Power Snatch (5-5-5-5-5)

Metcon
Metcon (3 Rounds for reps)
E6MOM for 18 minutes:
400m Run
20 DB Snatch 50/35
20 Chest to Bar Pull-ups.

5 min cap each round.
If you do not complete the work in 5 minutes, your time is 5 min + the number of unfinished reps as seconds.
Metcon (3 Rounds for reps)
E6MOM for 18 Minutes:
400m Run
20 DB Snatch 35/20
50 Single Unders

5 min cap each round.
If you do not complete the work in 5 minutes, your time is 5 min + the number of unfinished reps as seconds.

CrossFit WOD, July 19, 2019

07192019

Weightlifting
Clean and Jerk (2 reps E2MOM for 10 minutes)
80%+ of 1RM.
Warm-up while L1 is starting, jump in with 10 minutes remaining
Clean and Jerk (4 reps E2MOM for 18 minutes)
Focus on technique, keep weight managable

Metcon
Metcon (Time)
3 Rounds for Time:
400m Run
12 HSPUs
25 Medball Cleans 30/20
Metcon (Time)
3 Rounds for Time:
400m Run
15 Push-ups
25 Medball Cleans 20/14

CrossFit WOD, July 18, 2019

07182019

Core Work
Metcon
complete as many round as possible in 12 minutes of:
1 min Plank
30 Bicycle Crunches
30 Russian Twists
10 Toes to Rings
1 min Chinese Plank
20 V-ups
30 Mountain Climbers

Scaling:
Single Leg V-ups in place of toes to rings
Abmat Situps in place of v-ups

Metcon
Metcon (3 Rounds for reps)
Tabata Squats
Tabata Pull-ups
Tabata calories on any Machine

2 minute rest between rounds.
Record lowest number of reps from any single interval in each round.

CrossFit WOD, July 17, 2019

07172019

Skill
Snatch Grip Deadlift+Hang Snatch+Snatch Balance (6 sets, 1+2+2)
Perform specified reps of each movement back to back as a single set

1 Snatch Grip Deadlift + 2 Hang Snatches + 2 Snatch Balances
Hang Power Snatch (5-5-5-5-5-5)

Metcon
Metcon (Time)
21-15-9 reps for Time of:
Deadlifts 225/155
Box Jumps 24/20

L1 scale Deadlift weight to 50% of 1RM, and Box to manageable height for jumping.

CrossFit WOD, July 16, 2019

07162019

Gymnastics
Muscle-ups (7 minute EMOM: 1-4 reps)
RING Muscle-ups
Ring Dips (8-8-8-8-8)
Use bands to assist as necessary.
Between sets complete 5-7 beat swings + a 20 second L Tuck Hang.
Record what band was used in notes

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 18 minutes of:
200m Run
10 Burpee Pull-ups
50 Double Unders
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 18 minutes of:
200m Run
10 Burpees
10 Jumping Pull-ups
100 Single Unders