WOD

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CrossFit WOD, June 25, 2021

PPLAdmin June 24, 2021

6/25/21

Weightlifting

Power Snatch (10 x 1 work to a heavy single)

On the Minute x 10:
1 Power Snatch
1 OHS

Metcon

Metcon (Time)

For Time:
9 – 8 – 7
Power Snatch
OHS

30/24 Cal Bike

6 – 5 – 4
Power Snatch
OHS

30/24 Cal Bike

3 – 2 – 1
Power Snatch
OHS

RX
Power Clean
Front Squat

Barbell
ADV RX 135/95
RX 115/85

CrossFit WOD, June 24, 2021

PPLAdmin June 23, 2021

6/24/21

Metcon

Metcon (Time)

All to be done at conversational pace and in any order:
100 Cal Bike
2000m Row
1 Mile run

CrossFit WOD, June 23, 2021

PPLAdmin June 22, 2021

6/23/21

Reminder:
MoFlow Thursday 7:30am. Please sign up. There is a class listed.

Weightlifting

The Grunt (18-15-12-9)

AMRAP 5:
15 Power Cleans
12 Front Squats
9 Push Jerks

Time Remaining: AMRAP Thrusters

Barbell
135/95

Metcon

Metcon (Time)

On the 4:00 x 6 Rounds:
ADV RX
12 Pull-ups
21 KBS 24/16kg
400m Run

RX
9 Pull-ups
15 KBS 24/16
400m Run

– Rounds begin every 4 minutes
(0-4-8-12-16-20)
– Score will be slowest round.
– Goal is 3:30 a round or less to give yourself 30 sec rest between.

***adjust reps or run distance as needed to stay under the 3:30 per round mark

CrossFit WOD, June 22, 2021

PPLAdmin June 21, 2021

6/22/21

Metcon

Metcon (Time)

21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

RX
21-15-9
Kipping HSPU
Kipping Ring Dips
Push-ups

Scaled
21-15-9
DB Push Press 50/35
Banded Pull downs or GHD Dips
Push-ups

Metcon

Metcon (Time)

21-15-9
Row Cal
Bike Cal

200m DB Farmers Carry 50/35

21-15-9
Row Cal
Bike Cal

200m DB Farmers Carry 50/35

21-15-9
Row Cal
Bike Cal

CrossFit WOD, June 21, 2021

PPLAdmin June 20, 2021

6/21/21

Weightlifting

Clean and Jerk (Build to a heavy complex Not a max)

1 Squat Clean + 2 Front Squats + 2 Push Press + 1 Split Jerk

Metcon

Metcon (Time)

For Time:
20 Front Squats
20 Later over the bar burpees
20 Push Press
20 Later over the bar burpees
20 Thrusters

ADV RX 135/95
RX 115/85

CrossFit WOD, June 19, 2021

PPLAdmin June 18, 2021

6/19/21

Metcon

Metcon (Time)

Partner WOD:

1 Mile Run or 2,000/1,800m Row or 100/80 Cal Bike (each and going at the same time)

20 Clean & Jerks

800m Run or 1,000/850m Row or or 50/35 Cal Bike (each and going at the same time)

20 Power Snatch

400m Run or 500/450m Row or 24/18 Cal Bike (each and going at the same time)

20 Thrusters

Barbell 135/95

Split reps on the barbell and cardio is done together.

Newer CrossFitters please do NOT do Snatches. Replace the Snatches with Slamballs or KBS

CrossFit WOD, June 18, 2021

PPLAdmin June 17, 2021

6/18/21

Gymnastics

Metcon

ADV RX
Alternating on the 1:30 x 12
Interval 1:
2 Strict C2B
4 Strict Pull-ups
6 Strict HSPU

Interval 2:
6 Mat Lengths HS Walk

RX
Interval 1:
4 Strict Pull-ups
6 Kipping HSPU

Interval 2:
3 Mat Lengths HS Walk

Example: On the 0:00 complete C2B, pull-ups and HSPU then at the 1:30, complete 6 mat lengths of HS walk. At the 3:00 go back to Interval 1 and at the 4:30 go back to Interval 2. Continue this pattern until the clock is at 12:00

MODIFICATIONS:
PULL-UPS – banded or Ring rows or DB bent over rows

STRICT HSPU – Box HSPU or push-ups

HSWalk – DB or KB Overhead Carry for 50m on the Right then 50m on the Left or :20 – :30 Handstand hold practice or Shoulder Taps or Wall Walks

Metcon

Metcon (Time)

For Time:
27 Box Jumps, 27 T2B, 27/21 Cal Row
21 Deadlifts, 21 T2B, 27/21 Cal Row
15 Hang Cleans, 15 T2B, 27/21 Cal Row
9 Jerks, 9 T2B, 27/21 Cal Row

ADV RX 165/115
RX 135/95

CrossFit WOD, June 17, 2021

PPLAdmin June 16, 2021

6/17/21

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (at conversational Pace):
20 V-ups
400m Run
30 Cal Bike
20 Cal Row
10 Burpees

Every 200m is a rep on the run and on the machines every cal is a rep

CrossFit WOD, June 16, 2021

PPLAdmin June 15, 2021

6/16/21

Metcon

Metcon (Time)

ADV RX
For Time:
50 Wallballs 20/14
800m Run
50 Alternating DB Snatch 50/35
800m Run
50 Alternating every 5 reps DB Hang Clean + Jerk 50/35
800m Run
50 Wallballs 20/14

RX
35 Wallballs 20/14
800m Run
30 Alternating DB Snatch 50/35
800m Run
30 Alternating every 5 reps DB Hang Clean + Jerk 50/35
800m Run
35 Wallballs 20/14

MODIFICATIONS:
Wallballs – squat jumps or single DB Thrusters or empty barbell thrusters

800m run – 800/600m Ski or Bike 50/35 or 1000/800m Row

DB SNATCH – Light barbell power snatch or KB Swings

DB C&J – Light barbell C&J

CrossFit WOD, June 15, 2021

PPLAdmin June 14, 2021

6/15/21

You can win a FREE weekend getaway in Sugar mountain beginning today. Please write your name on the white board to enter the contest. Check your email for details on how to win.

Weightlifting

Power Clean + Push Jerk (On the 1:30 x 5 Sets:)

1 Clean Pull (NOT HIGH PULL)
1 Power Clean
1 Push Jerk

Work off of your 1RM power clean and Jerk:

Set 1: 60%
Set 2: 65%
Set 3 – 4 – 5 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95/65
Time Remaining: Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 C2B
9 Power Clean and Jerks 135/95
Time Remaining: Max Cal Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar MU
9 Power Clean and Jerks 165/115
Time Remaining: Max Cal Bike

Score is total Cal on the Bike

WOD

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