WOD

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CrossFit WOD, September 25, 2021

PPLAdmin September 24, 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

PPLAdmin September 23, 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

PPLAdmin September 22, 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

PPLAdmin September 21, 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

PPLAdmin September 20, 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

PPLAdmin September 19, 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

PPLAdmin September 17, 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

PPLAdmin September 16, 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

PPLAdmin September 15, 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

PPLAdmin September 14, 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

WOD

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