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CrossFit WOD, August 5, 2021

8/5/21

Metcon
Metcon
EMOM X 30:
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS
Metcon (AMRAP – Reps)
EMOM X 5
5 Burpees

CrossFit WOD, August 4, 2021

8/4/21

Weightlifting
Metcon (Time)
For Time:
18 Jerks 115/85
15 Jerks 135/95
12 Jerks 155/105
9 Jerks 185/125

8 minute time cap

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55

Rest 4 Minutes

AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 OHS 75/55

CrossFit WOD, August 3, 2021

8/3/21

Gymnastics
Metcon (AMRAP – Reps)
3 x 6 Strict HSPU
Rest 2 Minutes
3 x 6 Deficit Kipping HSPU

For deficit HSPU:
Male = 2 45lb plates
Female = 1 45lb plate

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie row, 3 Front Squats
15/12 Calorie row, 6 Front Squats
15/12 Calorie row, 9 Front Squats
15/12 Calorie row, 12 Front Squats
…….. Add 3 Front Squats per round

135/95

CrossFit WOD, August 2, 2021

8/2/21

Weightlifting
Back Squat (5 – 4 – 3 – 3 – 3)
next Monday we will do a 5 rep max back squat.

This week based off of your 5 Rep Max:
5 @ 85%
4 @ 90%
3 @ 95%
3 @ 100%
3 @ 105%

Metcon
Metcon (Time)
2 Rounds
800m Run
30 Air Squats
25 C2B
20 Over the Bar Burpees
15 Power Cleans

Barbell:
ADV RX 155/105
RX 135/95 and Pull-ups

CrossFit WOD, July 31, 2021

7/31/21

Metcon
Metcon (Time)
Partner WOD
800m Run – 600m Run – 400m Run – 200m Run
….after each Run

50 Wallballs 20/14lbs
20 Single DB Devils Press 50/35

Split Reps and run together

CrossFit WOD, July 30, 2021

7/30/21

Metcon
Metcon (Time)
4 Rounds
500/400m Row
9 Deadlifts 275/185
18 Kipping HSPU

Metcon
Metcon (Time)
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg

CrossFit WOD, July 29, 2021

7/29/21

Metcon
Metcon
10 Minutes any machine
into…
5 Rounds
20 Barbell Strict Press 45/35
20 Lunges
20 AbMat Sit-ups
into…
10 Minutes any machine

CrossFit WOD, July 28, 2021

7/28/21

Metcon
Metcon (Time)
For Time:
75 T2B

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Round of "Macho Man"
10 Lateral Barbell Burpees, 3 Round of "Macho Man"
10 Lateral Barbell Burpees, 4 Round of "Macho Man"
…..continue adding 1 Round of Macho Man

Barbell
ADV RX 155/105
RX 135/95

CrossFit WOD, July 27, 2021

7/27/21

Gymnastics
Metcon (2 Rounds for reps)
On the 2:00 x 3 Sets:
Max Strict HSPU

Directly into…..

On the 2:00 x 3 Sets:
Max Ring Push-ups

Metcon
Metcon (Time)
3 Rounds
30/24 Cal Row
200m Run
30/24 Cal Bike
200m Run

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