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CrossFit WOD, June 3, 2022

PPLAdmin June 2, 2022

6/3/22

Weightlifting
Back Squat (4×5 all sets btwn 70-75%)
4 Sets:
5 Back Squat

3 second pause at the bottom

All Sets at @ 70-75% of 1RM Back Squat

Metcon
Metcon (AMRAP – Reps)
On the 3:00 x 7 Rounds:
400m Run
1 Unbroken Set of T2B

*Score: Enter 7 Sets Of T2B Reps. Overall Score Is Total Reps. 

CrossFit WOD, June 2, 2022

PPLAdmin June 1, 2022

6/2/22

Metcon
Metcon (AMRAP – Reps)
[8 Rounds For Total Reps]:
AMRAP 2:
Max Bike Calories

– Rest 1:00 –

AMRAP 1:
10 DB Snatches 50 / 35 lb
5 Burpees

*Pick Up Where You Left Off
*Score Is Bike Calories + Reps

– Long, sweaty active recovery workout.

– Today is all about doing what feels good. Nothing should feel forced. Either complete this piece or take a full rest day.  

 
– Flow: Bike for 2:00 and accumulate as many cals as possible. After 2:00, Rest for 1:00 minute and then work for 1:00 minute accumulating as many rounds of dumbbell snatches and burpees as possible. At the 4:00 mark, remember where you left off and head back to the bike. After the bike you’ll pick back up where you left off. 

CrossFit WOD, June 1, 2022

PPLAdmin May 31, 2022

6/1/22

Weightlifting
Power Clean (5×1 all sets 75% 1RM Power Clean)
5 Sets
2 Power Clean + 1 Hang Squat Clean

All Sets @ 75% of power clean

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
500m Row
30 Push Press
100 DU
500m Row
30 Front Squats
100 DU
500m Row
30 Thrusters
100 DU

*Barbell: 95 / 65 lb
*Score: Rounds + Reps 

CrossFit WOD, May 31, 2022

PPLAdmin May 30, 2022

5/31/22
Win a free weekend get away competition starts tomorrow. Check your email for details

Weightlifting
Push Press (5×1 all at 80% of PP 1 RM)
5 Sets:
1 Push Press + 1 Push Jerk + Split Jerk

All Sets @ 80% (of push press)
Off the rack

Metcon
Metcon (Time)
Partner WOD:
5 Rounds For Time:
30/20 Cal Bike
20 Deadlifts 185 / 135 lb
20 V-Ups

After Each Round:
200 Meter Farmers Carry DB 50 / 35 lb’s or KB 24/16KG

100m each on the farmers carry

CrossFit WOD, May 31, 2022

PPLAdmin May 30, 2022

5/31/22
Win a free weekend get away competition starts tomorrow. Check your email for details

Weightlifting
Push Press (5×1 all at 80% of PP 1 RM)
5 Sets:
1 Push Press + 1 Push Jerk + Split Jerk

All Sets @ 80% (of push press)
Off the rack

Metcon
Metcon (Time)
Partner WOD:
5 Rounds For Time:
30/20 Cal Bike
20 Deadlifts 185 / 135 lb
20 V-Ups

After Each Round:
200 Meter Farmers Carry DB 50 / 35 lb’s or KB 24/16KG

100m each on the farmers carry

CrossFit WOD, May 31, 2022

PPLAdmin May 30, 2022

5/31/22
Win a free weekend get away competition starts tomorrow. Check your email for details

Weightlifting
Push Press (5×1 all at 80% of PP 1 RM)
5 Sets:
1 Push Press + 1 Push Jerk + Split Jerk

All Sets @ 80% (of push press)
Off the rack

Metcon
Metcon (Time)
Partner WOD:
5 Rounds For Time:
30/20 Cal Bike
20 Deadlifts 185 / 135 lb
20 V-Ups

After Each Round:
200 Meter Farmers Carry DB 50 / 35 lb’s or KB 24/16KG

100m each on the farmers carry

CrossFit WOD, May 31, 2022

PPLAdmin May 30, 2022

5/31/22
Win a free weekend get away competition starts tomorrow. Check your email for details

Weightlifting
Push Press (5×1 all at 80% of PP 1 RM)
5 Sets:
1 Push Press + 1 Push Jerk + Split Jerk

All Sets @ 80% (of push press)
Off the rack

Metcon
Metcon (Time)
Partner WOD:
5 Rounds For Time:
30/20 Cal Bike
20 Deadlifts 185 / 135 lb
20 V-Ups

After Each Round:
200 Meter Farmers Carry DB 50 / 35 lb’s or KB 24/16KG

100m each on the farmers carry

CrossFit WOD, May 30, 2022

PPLAdmin May 29, 2022

5/30/22

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m run

CrossFit WOD, May 27, 2022

PPLAdmin May 26, 2022

5/27/22

Weightlifting
Clean and Jerk (4 x 1 75% across)
Warm up with
3×5 Jerk Balance:
– Starting with an empty barbell. Add light weight each set.

Keep it light and focus on weight distribution with your feet and stepping through with your front foot and hips.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 18:
9 Deadlifts 225/155
60 DU
30 Wallballs (20/14lbs)

RX (185/125lbs.)

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