WOD

No WOD available

CrossFit WOD, July 24, 2021

PPLAdmin July 23, 2021

7/24/21

Metcon

Metcon (Time)

Partner
For Time:
30 Squat Cleans, 200 Meter Run
24 Squat Cleans, 200 Meter Run
18 Squat Cleans, 200 Meter Run
12 Squat Cleans, 200 Meter Run
12 Push Jerks, 200 Meter Run
18 Push Jerks, 200 Meter Run
24 Push Jerks, 200 Meter Run
30 Push Jerks, 200 Meter Run

Barbell: 115 / 85 lb

CrossFit WOD, July 23, 2021

PPLAdmin July 22, 2021

7/23/21

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:
30 Single DB Alternating Power Snatches (50 / 35 lb)
30/24 Cal Bike
30 T2B
30 Single DB Box Step-ups (24"/20")

Gymnastics

Metcon

Gymnastics Practice
Not for Time
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 4-8 Mat length Handstand Walk

CrossFit WOD, July 22, 2021

PPLAdmin July 21, 2021

7/22/21

Metcon

Metcon (Time)

For Quality:
5-4-3-2-1
Minutes on Cardio Machine
…After Each Round
20 Hollow Rocks
20 Empty Barbell GM
20 Empty Barbell Strict Press
20 Banded Tricep Pull Downs

CrossFit WOD, July 21, 2021

PPLAdmin July 20, 2021

7/21/21

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jumps (24"/20")

ADV RX
R1 135/95
R2 155/105
R3 185/135

Metcon

Metcon (Time)

4 Sets for Quality:
8 Mat Lengths Single Dumbbell Overhead Walking Lunge

4 mats with the right arm then back with the left arm 50/35

CrossFit WOD, July 20, 2021

PPLAdmin July 19, 2021

7/20/21

Metcon

Metcon (Time)

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

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

CrossFit WOD, July 19, 2021

PPLAdmin July 18, 2021

7/19/21

Weightlifting

Complete the back squats, quickly change out weights (if needed), and then complete the front squats. There is little to no rest between the front squats and back squats for 1-3 Minutes before completing the next super set.
– Pause 3s in the bottom of each back squat.
– All percentages based on 5RM Back Squat (both front and back squat barbells).

Back Squat (5×3 pausing squats 3 sec)

Set 1 60%
Set 2 65%
Set 3-4-5 70%

Front Squat (5×3 no pause)

Set 1 60%
Set 2 65%
Set 3-4-5 70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:
4 Rounds:
30 Air Squats
200m Run

In Time Remaining:
Max Power Snatches (115 / 85)

RX 95/65

Score is Snatch reps

Modifications:
S2OH or Power cleans

CrossFit WOD, July 17, 2021

PPLAdmin July 16, 2021

7/17/21

Metcon

Metcon (6 Rounds for reps)

6 Rounds
:45 max T2B
:45 max DU
:45 max Bike
1 minute rest

Rest 15 Sec between movements

CrossFit WOD, July 16, 2021

PPLAdmin July 15, 2021

7/16/21

Weightlifting

Hang Clean + Split Jerk (On the 2:00 x 10)

3 Hang Power Cleans
1 Split Jerk

Add weight each round finish around 75% of your 1 RM Clean and Jerk

Metcon

Metcon (Time)

Partner WOD
3 Rounds For Time:
400m Run
12 Power Cleans 155/105
24/18 Cal Bike
12 Push Jerks 155/105

RX 135/95

CrossFit WOD, July 15, 2021

PPLAdmin July 14, 2021

7/15/21

Metcon

Metcon (Time)

1 mile Rune
2000m Row
100 Cal Bike

CrossFit WOD, July 14, 2021

PPLAdmin July 13, 2021

7/14/21

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP X 9
4 Thrusters
6 Box Jump Overs
8 S2OH
10 Cal Bike

Must pick two movements and stick with them the entire workout

ADV RX (165/115)
RX (135/95)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9
12 C2B
200m Run

RX pull-ups

WOD

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