WOD

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CrossFit WOD, June 14, 2021

PPLAdmin June 13, 2021

6/14/21

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Weightlifting

Front Squat (Alternating EMOM x 10 (5 Rounds))

Minute 0: 3 Front Squats
Minute 1: Max Strict Ring Dips

Set 1: 55%
Set 2 60%
Set 3-4-5 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
100 DU
75 Air Squats
500m/450m Row

Goal is 3-4 Rounds
Score for the Row is
(1 meter = 1 rep)

CrossFit WOD, June 12, 2021

PPLAdmin June 11, 2021

6/12/21

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP 25:
30/24 CAL Row
30 C2B
30 Lateral Erg Burpees

RX
Pull-ups

CrossFit WOD, June 11, 2021

PPLAdmin June 10, 2021

6/11/21

Weightlifting

Metcon (Weight)

4 Sets:
8 Mat Lengths Single Arm OH Walking Lunges

Notes:
Four Mats down with the Right then Four Mats back with the Left. Rest 2 minutes and repeat for a total of 4 Times.

Metcon

Metcon (Time)

3 Rounds:
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Jerks

RX 115/85
ADV RX 135/95

CrossFit WOD, June 10, 2021

PPLAdmin June 9, 2021

6/10/21

Metcon

Metcon (Time)

Active Recovery Day:
For Quality
800m Jog
5 minute any machine
25 Sit-ups

600m Jog
4 minutes any machine
25 Hollow Rocks

400m Jog
3 minutes any machine
25 V-ups

200m Jog
2 minutes any machine
25 Sti-ups

CrossFit WOD, June 9, 2021

PPLAdmin June 8, 2021

6/9/21

Weightlifting

Choose one, either OHS or Front Squat
Both are off the Rack

Overhead Squat (6 – 4 – 2)

2 Sets of
6 – 4 – 2

Add weight each set. For example.
1×6 @ 70%
1×4 @ 75%
1×2 @ 80%
then repeat

Rest 2 minutes between sets.

Front Squat (6 – 4 – 2)

Same as OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18
Buy-In 2,000/1800m Row
Max Rounds of the Time Remaining:
2 Power Snatches
4 OHS (115/85)
8 Box Jumps or Step-ups (24/20")

ADV RX
Box (30/24")
Barbell (135/95)

Scale
2 Power Cleans into 4 Front Squats

CrossFit WOD, June 8, 2021

PPLAdmin June 7, 2021

6/8/21

Gymnastics

Metcon (Time)

3 x 10
Kipping HSPU

ADV RX
Strict HSPU

*They do not need to be unbroken

Rest 2 minutes Between Sets

Scaling
3 x 10 Single Arm DB Strict Press

Metcon (Time)

3 x 8 Mat Lengths HSwalks

Rest 2 minutes between sets

Scaling
3 x 3 Wall walks
or
3 x 10 Push-ups

Metcon

Metcon (Time)

Partner WOD
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B

CrossFit WOD, June 7, 2021

PPLAdmin June 6, 2021

6/7/21

Weightlifting

Back Squat (3 sets of: 8-6-4 )

Back Squat Waves
Wave 1
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Wave 2
Set 1 – 8 reps @ 75 %
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Wave 2
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Metcon

CrossFit WOD, June 5, 2021

PPLAdmin June 4, 2021

6/5/21

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP x 25
200m Run
10 Deadlifts (225/155)
20/14 Cal Bike

CrossFit WOD, June 4, 2021

PPLAdmin June 3, 2021

6/4/21

Weightlifting

Metcon (Weight)

4 sets of
8 mat lengths of DB OH Walking Lunges (2 sets per arm)
Rest 2 minutes between sets

RX 50/35

Metcon

Metcon (Time)

3 Rounds for Time
50/35 Cal Row
35 Wallballs 20/14
25 Hang Snatches 75/55
15 burpee box jumps

CrossFit WOD, June 3, 2021

PPLAdmin June 2, 2021

6/3/21

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minutes for quality
800m Run
10 Burpee Box Jumps
1,000m Row
20 Star Fish (single leg V-ups, 10 per leg)
40/30 Cal Bike

WOD

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