WOD

No WOD available

CrossFit WOD, May 21, 2022

PPLAdmin May 20, 2022

5/21/22

Metcon

Metcon (Time)

Partner WOD
3 Rounds:
10 Bar MU
20 HSPU
30 Alternating Pistols
1000m Row

RX air squats

CrossFit WOD, May 20, 2022

PPLAdmin May 19, 2022

5/20/22

Weightlifting

Choose either snatch or clean complex

3 position power snatch (5×1 complex)

– 3 Positions: High hang, hang, from the floor.

Enter heaviest set

3 position power clean (5×1)

-3 position: high hang, hang, from the floor

Enter heaviest set

Metcon

Metcon (Time)

For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps
10-9-8-7-6-5-4-3-2-1 OHS

Box: (24"/20)
Barbell:
ADV RX 135 / 95 lb
RX 95/65

CrossFit WOD, May 19, 2022

PPLAdmin May 18, 2022

5/19/22

Metcon

Metcon (Time)

For Time:
100 Calorie Row

Rest 5 minutes

Metcon (AMRAP – Reps)

AMRAP [Time It Took To Complete 100 Calories]:
Max Calorie Bike

Score is total Calories on the bike

CrossFit WOD, May 18, 2022

PPLAdmin May 17, 2022

5/18/22

Weightlifting

Front Squat (5×1 pick a weight btwn. 75-80% Across)

In between sets choose one of the following

Kipping:
7 C2B or 11 Pull-ups or 9 banded C2B

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
12 T2B
12 DB Front Squats 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
9 T2B
9 DB Thrusters 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
6 T2B
6 DB Clusters 50 / 35 lb’s

Cluster – only the front end of the DB needs to touch
Score is total reps over all three
AMRAP’s. WODIFY will have 3 separate entries of total reps

CrossFit WOD, May 17, 2022

PPLAdmin May 16, 2022

5/17/22

Metcon

Metcon (Time)

For Time
3 Rounds
15 Deficit kipping HSPU
250m Row
15 Ring Dips
250m Row
15 Push-ups
250m Row

Scale HSPU with DB S2OH or with no deficit
Scale dips on Box or GHD

CrossFit WOD, May 16, 2022

PPLAdmin May 15, 2022

5/16/22

Weightlifting

Metcon (5 Rounds for reps)

5 Sets For Load:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

– Reps are to be completed "touch and go."

– Score: Enter all 5 sets. Overall score is sum total.

You can scale with DB’s

Metcon

Metcon (Time)

For Time
Cash In:: 800m Run
3 Rounds:
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
Cash Out: 400m Run

Barbell:
ADV RX 155 / 105 lb
RX 135/95

CrossFit WOD, May 14, 2022

PPLAdmin May 13, 2022

5/14/22

Metcon

Metcon (Time)

Partner WOD
For Time:
3 Rounds
1,500m Row
300 DU
800m Run

Split row and reps. Run together

CrossFit WOD, May 13, 2022

PPLAdmin May 12, 2022

5/13/22

Weightlifting

Choose Snatch or clean

Metcon (Time)

ADV RX
Squat Snatch Ladder

For Time [15 Minute Cap]:
10 Reps @ 95/ 65lbs

8 Reps @ 75lbs

6 Reps @ 115/85lbs

4 Reps @ 135/95lbs

2 Reps @ 155/105lbs

RX
Squat CLEAN Ladder

For Time [13 Minute Cap]:
10 Reps @ 115/85lbs

8 Reps @ 135/100lbs

6 Reps @ 155/115lbs

4 Reps @ 185/135lbs

2 Reps @ 205/145lbs

If you are not doing Rx or ADV RX
GO off of: 1 RM start with 50% and work up to 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
3 Power Snatches 115 / 85 lb
3 C2B
3 Box Jumps (30/24")
6 Power Snatches 115 / 85 lb
6 C2B
6 Box Jumps (30"/24")
…
Add 3 Reps Each Round

RX power clean (135/95)

CrossFit WOD, May 12, 2022

PPLAdmin May 11, 2022

5/12/22

Metcon

Metcon (Time)

Every 5 Minutes Until 300/250 Calories:
400 Meter Run
Max Calorie Row

CrossFit WOD, May 11, 2022

PPLAdmin May 10, 2022

5/11/22

Weightlifting

Back Squat (Weight)

Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 185 / 135 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 155 / 105 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 135 / 95 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 115 / 85 lb

RX 155/105, 135/95, 115/85, 95/65

Score is total Front Squat Reps

WOD

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