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CrossFit WOD, January 25, 2021

1/25/21

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit WOD, January 23, 2021

1/23/21

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
Cash-In: 50/35 Cal Bike or 1500/1250m Row
Max Rounds with Time Remaining:
5 C2B
10 Push-ups
15 Air Squats
30 DU
5 Hang Squat Snatch or Clean 115/85

ADV RX
Same Cash-In
3 Ring MU
6 Kipping HSPU
12 Pistols
30 DU
5 Hang Squat Snatch 135/95

CrossFit WOD, January 22, 2021

1/22/21

Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

Metcon (Weight)
Every Other Minute x 12:
Odd: 5 – 5 -4 – 4 – 3- 3 Deadlifts
Even: Rest

* Build in weight each set

Modifications
DEADLIFTS
Double DB deadlift
10-10-8-8-6-6 Bodyweight step-back lunges

ADV RX
Even minute 4-8 Mat HSWalk

CrossFit WOD, January 20, 2021

1/20/21

Metcon
Metcon (3 Rounds for reps)
AMRAP x 5
40/30 Cal Row
20 Box Jump Overs (24/20")
AMRAP Macho Man 135/95

Rest 5 Min

AMRAP x 5
30/24 Cal Row
15 Box Jump Overs
AMRAP Macho Man 155/105

Rest x 5

AMRAP x 5
20/15 Cal Row
10 Box Jump Overs
AMRAP Macho Man 185/135

1 Round "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks

ADV RX as written
RX
R1 (115/85)
R2 (135/95)
R3 (155/105)

Games Athlete Weights
R1 (155/105)
R2 (185/135)
R3 (225/155)

Extra Gymnastics Work
Metcon (5 Rounds for reps)
On the 2:00 x 5 Rounds
% Max Bar MU
6 Back Squats

Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4 & 5 – 76 – 85%

Build in weight on the back squat each round.

RX Bar MU movement
C2B

CrossFit WOD, January 19, 2021

1/19/21

Metcon
Metcon (Time)
8 Rounds
12/9 Cal Bike
30 DU
8 T2B

Movement Modifications
Bike:
200m Run
250m Row

DU:
30sec of practice
60 singles

T2B:
Almost T2B
Sit-ups
Knee ups

Metcon (Time)
On the 0:00…..
For Time:
25 Strict HSPU
50 Kipping HSPU

RX
For Time
25 Strict DB Press (50/35lbs)
50 Kipping HSPU

Movement Modifications:
Strict HSPU:
Minimize distance
Strict DB Press
Wall Walk

Kipping HSPU:
Minimize distance
Push Press

**10 Minute time cap

Metcon (AMRAP – Reps)
On the 10:00…..

AMRAP x 3:
Max HSWalk

Every 6ft is one rep

RX
AMRAP x 3
Max Hand Release Push-ups

CrossFit WOD, January 18, 2021

1/18/21

Weightlifting
Stamina Squating (On the Minute x 14 (7 rounds))
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

Single barbell loaded throughout at 75-77% 1RM Front Squat

Metcon
Goku Ultra Instinct (Time)
For Time:
40 Bar Facing Burpees
20 Clean & Jerks

ADV RX 225/155
RX 185/125
Fitness 135/95

***Complete the reps however you want***

CrossFit WOD, January 15, 2021

1/15/21

Metcon
Metcon (Time)
On the 0:00…
5 Rounds For Time:
20/15 Cal Row
10 Thrusters

ADV RX
135/95
RX
115/85

*12 min Time Cap

Metcon (Weight)
On the 15:00…..
Build to a Heavy Complex
3 Front Squats
1 Jerk

*5 min Time Cap

*From the Ground
*1st rep can be a squat clean

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