CrossFit WOD, March 28, 2018

Iron Athlete Levels Testing Day 3

Skill
5 – 10 – 5 (Time)
Sprint Drill

Weightlifting
Clean and Jerk (1-1-1)
Deadlift (1-1-1)

Metcon
2k Row (Time)
Max Effort 2k Row

CrossFit WOD, March 26, 2018

Iron Athlete Level Test Day 1

Weightlifting
Snatch (1-1-1)
Back Squat (1-1-1)

Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

CrossFit WOD, March 24, 2018

March 24th

Skill
Metcon
Seated box jumps x6
alt with 20sec ring row hold @chest

Metcon
Metcon (4 Rounds for reps)
E4MOM for 16 minutes
15 RKBS 70/53#
10 strict pull ups
200m run

CrossFit WOD, March 23, 2018

March 23rd

Weightlifting
Thruster (5-5-5-5-5)
5 reps EMOM 70% of 1RM push press

Metcon
Metcon (Time)
2011 games power clean and rope climb
5 rope climbs 5 clean and jerks @145/115#
4 RC 4 C+J @165/125#
3 RC 3 C+J @185/135#
2 RC 2 C+J @205/145#
1 RC 1 C+J @225/155#

CrossFit WOD, March 22, 2018

March 22nd

Skill
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Time)
20 round partner shuttle run and….
12 DB snatch
4 D-ball over the shoulders
20 Air squats
10 Toes to bar
10 MB clean

CrossFit WOD, March 21, 2018

March 21st

Weightlifting
Snatch (2-2-2-2-2-2-2-2)
Up to 65%
High-Hang Snatch (2-2-2-2-2-2-2-2)
Hi hang POWER snatch

Metcon
Metcon (Time)
50 burpee box jumps
40 pull ups
30 front squats
20 S2OH
10 Snatch 135/95#

CrossFit WOD, March 20, 2018

March 20th

Warm-up
Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Arch
-Side plank L
-Side plank R
-Bridge
-Lunge L
-Lunge R

Jog/Bike/Ski then 2 rounds of Isos

Metcon
Metcon (Time)
Triple 3’s
3k Row
300 Double unders
3 mile Run
Metcon (Time)
Double Doom
2k Row
200 Single under
2 mile Run

CrossFit WOD, March 19, 2018

March 19th

Weightlifting
Clean and Jerk (2-2-2-2-2-2-2-2)
Up to 65%
Power Clean and Push Jerk (2-2-2-2-2-2-2-2)
Push press or push jerk

Metcon
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes