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CrossFit WOD, September 25, 2021

9/25/21

Metcon
Metcon (Time)
Partner WOD
6 Rounds
200m Run
20 C2B
10 Power Cleans 185/125

RX
Pull-ups
155/105

CrossFit WOD, September 24, 2021

9/24/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups and Push-ups
12 – 10 – 10 – 8 – 6

12 minute time cap
*only log your pull-up reps

Weightlifting
Tall Snatch (5 x 3)
– All sets at light weight
– 3 second pause at the
bottom
– Focus on the pull under the bar to the receiving position
– Think quick to the bottom and stable when you get there.
Squat Snatch (5 x 3 70 – 75% across)
– Take the speed from the tall Snatch drill
– Think speed from hips to pulling underneath the bar
– Reps do not need to be TNG
Tall Clean (5 x 3)
In place of the Snatch for those not snatching.
Same concept as the Tall Snatch
Squat Clean (5 x 3 70 – 75% across)
In place of the Squat Snatch for those not Snatching

Metcon
Metcon (Time)
3 Rounds
10 Hang Power Snatch
10 Deficit HSPU (45/25 plates)
10 OHS
10 Over the bar burpees

Barbell
ADV RX 115/85
RX 75/55

Modifications
Snatches – Hang cleans
OHS – front squats or back squats
HSPU – no deficit or push press with your barbell

CrossFit WOD, September 23, 2021

9/23/21

Metcon
Metcon (Time)
4 Rounds
10 Empty Barbell Bicep Curls
10 Empty Barbell Bent Over Rows
10 Empty Barbell GM
10 Medball Hamstring Curls
20 StarFish
25 Calorie Bike

CrossFit WOD, September 22, 2021

9/22/21
NO PULL-UPS TODAY

Weightlifting
Power Clean (3 – 3 – 2 – 2 – 1)
Add weight each set
It does not need to be TNG

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 8
15 Deadlifts 155/105
12 Box jump overs
9 Push Jerks 155/105

Rest 4 minutes

AMRAP X 8
15 Deadlifts 135/95
12 Box jump overs
9 Push Jerks 135/95

RX
135/95
115/85

CrossFit WOD, September 21, 2021

9/21/21

Gymnastics
Metcon
5 Rounds
3 Strict C2B
10 Hollow rocks

10 minute time cap

Metcon (AMRAP – Reps)
Every 2 minutes:
0:00 5 Strict HSPU
2:00 5 Strict HSPU
4:00 5 Strict HSPU
6:00 5 Strict HSPU
8:00 Max Reps

Modifications
Strict Press
Wall Walks
Push-ups
Box push-ups

Metcon
Metcon (Time)
4 Rounds For Time:
200m Row
200m Run
12/9 Cal Bike
12 Dumbbell Hang Squat Cleans (50/35)

CrossFit WOD, September 20, 2021

9/20/21

Weightlifting
Back Squat (10-8-6-4-2 Climbing)

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups
On the 0:00 5 Pull-ups
On the 0:30 3 Pull-ups
On the 1:00 5 Pull-ups
On the 1:30 3 Pull-ups
On the 2:00 5 Pull-ups
On the 2:30 3 Pull-ups

Metcon
Metcon (Time)
10 Rounds
10 T2B
5 Burpees
200m Run

RX
6 T2B

CrossFit WOD, September 18, 2021

9/18/21

Metcon
Metcon (Time)
Partner WOD
2 Rounds:
24 thrusters 95/65
24 pull-ups

800m Run

2 Rounds:
18 thrusters 115/85
18 C2B

800m Run

2 Rounds:
12 thrusters 135/95
12 Bar MU

800m Run

ADV RX Barbell
115/85
135/95
165/115

CrossFit WOD, September 17, 2021

9/17/21

Metcon
Metcon (AMRAP – Reps)
Strict Pull-ups Unbroken
ADV RX
12 – 10 – 8 – 8 – 6

RX
9 – 8 – 7 – 7 – 6

10 minute time cap

Weightlifting
Snatch Balance (5 x 3 w/3 sec pause in bottom squat)
Light weight for all sets
All sets off the rack
Power Snatch (5 x 2 btw. 65 – 70% same weight across)
These do not need to be TnG
Snatch Complex (PP + OHS (3 x 1 65% same weight across)
5 Snatch Grip Push Press + 1 OHS

based off of 1RM Snatch

Off the rack, stay light enough for quality reps

Metcon
Metcon (Time)
3 Rounds:
21 Kipping HSPU
12 Power Snatch 95/65

Directly into…..

3 Rounds:
12 Bar-Facing Burpees
12 Power Snatches 95/65

Time Cap 22 minutes

RX Push press with barbell 95/65

CrossFit WOD, September 16, 2021

9/16/21

Metcon
Metcon (Time)
5 Rounds
25 Cal Bike
10 Push-ups
200m Run
10 weighted sit-ups or T2B or GHD’s or Starfish

CrossFit WOD, September 15, 2021

9/15/21

Gymnastics
Metcon (AMRAP – Reps)
Every 2 minutes
0:00 – 2:00 – 4:00 – 6:00
Max pull-ups

Weightlifting
Power Clean (4 sets of: 3 Clean pulls + 1 Power Clean)
Set 1: 75%
Set 2: 80%
Set 3 & 4: 85%

Metcon
Metcon (Time)
5 Rounds For Time:
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs

RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3

Modifications for rope climbs
seated rope pulls or pull-ups or ring rows

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