CrossFit WOD, September 3, 2019

09032019

Core Work
Metcon
10 min AMRAP:
20 second L-Sit
25 Abmat Sit-ups
15 Supermans (2sec pause at top)
30 Russian Twists.

Scale to Plank or L-Tuck

Metcon
Metcon (Time)
Partner Intervals!
200m Run

Alternate with partner for a total of 20 Rounds.
Record total time.

Row if running is unhealthy.

CrossFit WOD, September 2, 2019

09022019

Weightlifting
Thruster (5-4-3-2-2-1-1-1)
Front Squat (5-5-5-5-3-3-3)

Metcon
Metcon (Time)
For Time:
30 Pullups
50 Thrusters 45/33
1,000 Meter Row
Metcon (Time)
For Time:
30 Jumping Pullups
50 Wall Balls
1,000 Meter Row

CrossFit WOD, August 29, 2019

08292019

Gymnastics
Practice Rope Climbs and Dball Cleans.

Metcon
Metcon (Time)
In a 20 min clock complete as much of the following work as possible:
7 Sled Pushes 180/135
1-mile run
7 Rope Climbs
30 Dball over Shoulder 100/70

Break up the work as you see fit. Scale the Weight on Dball over shoulder as needed.

CrossFit WOD, August 28, 2019

08282019

Core Work
Metcon
12 minute AMRAP:
20 Abmat SItups
20 Russian Twists
45 second Side Plank each side
45 second plank

Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 DB Snatch 45/30
4 Wall Climbs
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 DB Snatch 25/15
2 Wall Climbs

CrossFit WOD, August 27, 2019

08272019

Gymnastics
Weighted Ring Dips (strict) (5-5-5-5-5)
Front Rack Lunge (12-12-12-12)

Metcon
Metcon (Time)
10 Rounds for time:
10 Burpees
15 Wall Balls 20/14
35 Double Unders
30 second rest
Metcon (Time)
10 RFT:
10 Burpees
10 Wall Balls 14/10
70 Single Unders
30 second rest

CrossFit WOD, August 23, 2019

08232019

Weightlifting
Bench Press (5-5-5-5-5)

Metcon
Metcon (Time)
30-20-10 reps for Time of:
Power Snatch 75#/55#
Wall Balls 30#/20#
Metcon (Time)
30-20-10 reps for Time of:
American KB Swings 53#/35#
Wall Balls 20#/14#

CrossFit WOD, August 22, 2019

08222019

Skill
Weighted Pull-ups (5-5-5)
STRICT!
Use bands if necessary to complete 5 reps unbroken.
Weighted Pull-ups (2-2-2-2)
STRICT!
Use bands if necessary to complete 2 reps unbroken.

Metcon
Metcon (AMRAP – Reps)
Alternating EMOM for 12 minutes:
20/14 Cal Machine
15 Burpees.

Score starts at 12.
Every round you fail to reach the reps listed is -1 from your score.
Metcon (AMRAP – Reps)
Complete As Many Reps As Possible in 45 seconds Every Minute On the Minute for 12 minutes:
Burpees
Calories on Machine

Score is total reps.