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CrossFit WOD, September 13, 2021

PPLAdmin September 12, 2021

9/13/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups
ADV RX
10 – 8 – 7 – 6 – 6
OR
RX
5 – 3 – 3 – 3 – 2

8 minute Time cap for both ADV RX and RX

Metcon
Metcon (Time)
For Time:
10 – 8 – 6 – 4 – 2
Bar MU
Devil’s Press 50/35
Double DB Step ups (24/20")

Modifications:
C2B
Pull-ups
Ring Rows

CrossFit WOD, September 11, 2021

PPLAdmin September 10, 2021

9/11/21

Metcon
Always Remembered (Time)
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

ADV RX as written
RX 115/75

CrossFit WOD, September 10, 2021

PPLAdmin September 9, 2021

9/10/21

Weightlifting
Snatch (Snatch Technique)
5 Sets:
2 High hang power snatch + 2 High hang squat snatch

Light weights

Snatch (5 Sets)
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch @65-70% 1RM Snatch
Snatch (3 Sets)
3 Sets Snatch Grip DL w/3 second pause at Mid Thigh before fully standing

Each rep @90-95% of 1RM Snatch

Metcon
Metcon (AMRAP – Reps)
AMRAP 9:
15 T2B
10 DL 115/85
5 Power Snatch 115/85

ADV RX 155/105

CrossFit WOD, September 9, 2021

PPLAdmin September 8, 2021

9/9/21

Metcon
Metcon (Time)
100 Calorie Bike
Every 25 Calories:
10 Weighted Sit-ups
15 Push-ups
20 StarFish

CrossFit WOD, September 8, 2021

PPLAdmin September 7, 2021

9/8/21

Weightlifting
Deadlift (8-6-4-2 Climbing TNG)

Metcon
Metcon (Time)
5 Rounds
15/12 Cal Assault Bike
12 Double DB Hang Cleans 50/35
9 Burpee Box Jumps (24/20")

CrossFit WOD, September 7, 2021

PPLAdmin September 6, 2021

9/7/21

Weightlifting
Front Squat (5 x 3 Tempo)
5 Second Negative each rep. Base off of 1 RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 85%

Metcon
Metcon (Time)
5 Rounds:
20 DU
10 OHS

Directly into…….

1 Round:
30 OHS
100 DU

Barbell
ADV RX 115/85
RX 95/65

Strategy
THE BIG TAKEAWAYS
1. We want to think smooth transitions here in the first part. Our ability to put the rope down and pick the bar up seamlessly will help us get into a good rhythm and not lose time,
2. Let’s reach for a big set on the second section of the workout. Let the goal to be unbroken, but have the smarts to drop a few reps before we would get into trouble if going unbroken isn’t in the cards today.

CrossFit WOD, September 6, 2021

PPLAdmin September 5, 2021

9/6/21
ONLY TWO CLASSES TODAY.
8:30AM and 9:30AM

Happy Labor Day!
Today we honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.

Warm-up
Metcon (AMRAP – Reps)
EMOM x 4
6 Pull-ups

Metcon
Metcon (Time)
Partner WOD
5 Rounds
20 Wallballs (30/20)
20 T2B
10 Single Arm Devils Press (70/50)
10 Cleans (175/125)
200m Run

RX
Wallball (20/14)
Barbell (135/95)
DB (50/35)

CrossFit WOD, September 4, 2021

PPLAdmin September 3, 2021

9/4/21

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time
200 DU
30 C2B
40 Single DB Box Step ups (50/35)

Warm-up

CrossFit WOD, September 3, 2021

PPLAdmin September 2, 2021

9/3/21

Warm-up
Metcon (AMRAP – Reps)
EMOM x 3
3 Strict Pull ups

Weightlifting
Power Snatch (4×3 65-70% 1RM across)
Every 90 seconds
0:00, 1:30, 3:00, 4:30
Snatch (3×1 across)
Starting on the
8:00 – 10:00 – 12:00

3 Sets:
5 Snatch Push Press
1 OHS

60% 1RM Snatch

this can be off the rack

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)

2 minute Rest

AMRAP x 10
15/12 Cal Row
9 Deadlifts 275/185

CrossFit WOD, September 2, 2021

PPLAdmin September 1, 2021

9/2/21

Metcon
Metcon (4 Rounds for reps)
3 x 400m (moderate pace)
90 sec rest between sets

3 x 200m (Faster pace)
90 sec rest between sets

then…….

3 x 500m Row
90 sec rest between sets

3 x 200m Row
90 sec rest between sets

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