CrossFit WOD, January 27, 2020

Monday 01272020

Weightlifting
Back Squat (3-3-3-3)

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 14 minutes of:
20 Lunges
10 Burpees
20 Air Squats
50 Double Unders/100 Single Unders

CrossFit WOD, January 24, 2020

Friday 01242020

Weightlifting
Power Clean (5-5-5-5-5)
working sets start at 60% of 1RM

Metcon
Metcon (2 Rounds for reps)
Intervals for max total Reps:
a) Sled Push 90# / 45#
b) Box Jumps 30" / 24"
c) Handstand Push-ups
d) Lunges

Round 1 – 100 seconds of Work/20 seconds Recovery.
Rest 2 minutes
Round 2 – 80 seconds On/20 seconds Off

CrossFit WOD, January 23, 2020

Thurday 01232020

Skill
Metcon (AMRAP – Rounds)
12 minutes, quality sets:
1-3 Ring Muscle-ups
10 Toes to Rings
1 Skin the Cat
20 second L-sit
Metcon (AMRAP – Rounds)
12 minutes of quality sets:
7 False Grip Ring Rows
15 Abmat SIt-ups
60 second Plank

Metcon
Metcon (Time)
3 Rounds for Time of:
100 Double Unders
25 Pull-ups
25 calorie Bike
25 Toes to Bar
Metcon (Time)
3 Rounds for Time of:
100 Single Unders
25 Ring Rows
25 calorie Machine
25 Hanging Knee Raises

CrossFit WOD, January 22, 2020

Wednesday 01222020

Weightlifting
Back Squat (4-4-4-4)

Metcon
Metcon (Time)
For Time:
30 Overhead Squats 75# / 55#
30 Burpees over the Barbell
20 OH Squats 95# / 65#
20 Burpees over Bar
10 OH Squats 115# / 75#
10 Burpees over Bar
Metcon (Time)
30-20-10 reps for Time of:
Front Squat 75# / 55#
Burpees over Barbell

CrossFit WOD, January 21, 2020

Tuesday 01212020

Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete As Many Rounds As Possible in 40 minutes of:
60 Calorie Machine
60 Pull-ups
60 DBall Over Shoulder 70# / 50#
6 Rope Climbs

CrossFit WOD, January 20, 2020

Monday 01202020

Weightlifting
Push Press (5 reps, E2MOM for 10 minutes)

Metcon
Metcon (3 Rounds for reps)
E6MOM for 18 minutes:
500m Row
20 Box Jump Overs 24" / 20"
20 Wall Balls 30# / 20#

CrossFit WOD, January 16, 2020

Thursday 01162020

Core Work
Metcon
9 minute clock, rotate every 30 seconds:
Front Plank
Arch Hold
Right side Plank
Left side Plank
Hollow Hold
Arch Hold

Metcon
Metcon (AMRAP – Reps)
Complete As Many Reps As Possible with a partner, in 25 minutes, of:
Calories on any Machine
Double Unders or Singles.

Partners work simultaneously trading between movements every 15-75 calories.
Maximum of 1000 DUs, 1500 Singles
Add total calories and reps together for score.

CrossFit WOD, January 15, 2020

Wednesday 011520

Skill
Metcon
EMOM for 5 minutes:
7 Hang Power Snatch at 75# / 55#
-then
E2MOM for 8 minutes:
5 Strict Press at 75# / 55# (increase weight each successful set)
-then
EMOM for 5 minutes:
20 second Hang Power Snatch AMRAP using finishing weight of Strict Press
Metcon
EMOM for 5 min:
7 Hang Power Snatch 45# / 33#
-then
E2MOM for 8 minutes:
5 Strict Press 45# / 33# (increase weight each successful set)
-then
EMOM for 5 minutes:
5 Hang Power Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 12 minutes of:
4 Burpee Box Jumps 24" / 20"
16 DB Snatch 50# / 35#
32 Double Unders

Scaling:
Box Step-ups
Dumbbell weight
64 Singles intead of DUs

CrossFit WOD, January 14, 2020

Tuesday 011420

Metcon
Metcon (Time)
"300" Workout (Complete 30 reps of each):
Bike for calories
Box Step-ups 24" / 20"
Push-ups
Abmat SIt-ups
KB Swings 53# / 35#
Row for calories
L-sit Hold for 30 Seconds on Parallettes
300ft DB Farmer Carry 50# / 35#
Wall Balls 20# / 14#
Overhead Lunge w/ Plate 45# / 25#