WOD

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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

CrossFit WOD, June 14, 2021

PPLAdmin June 13, 2021

6/14/21

Win a FREE weekend get away to Sugar Mountain. Competition starts this Tuesday June 15th and ends August 15th. Please sign your name on the board to enter the contest. Look for our email for details on how to win. It is very attainable and will hopefully help motivate you through the summer months.

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

WOD

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