WOD
No WOD available
CrossFit WOD, September 10, 2021
PPLAdmin
September 9, 2021
9/10/21
Weightlifting
Snatch (Snatch Technique)
Snatch (5 Sets)
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch @65-70% 1RM Snatch
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
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
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")
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%
Set 1: 50-60%
Set 2: 70%
Set 3-5: 85%
Metcon
Metcon (Time)
5 Rounds:
20 DU
10 OHS
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.
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
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
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
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)
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
3 Strict Pull ups
Weightlifting
Power Snatch (4×3 65-70% 1RM across)
Every 90 seconds
0:00, 1:30, 3:00, 4:30
0:00, 1:30, 3:00, 4:30
Snatch (3×1 across)
Starting on the
8:00 – 10:00 – 12:00
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)
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
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
CrossFit WOD, September 1, 2021
PPLAdmin
August 31, 2021
9/1/21
Weightlifting
Deadlift (6×3 TNG Climbing to a heavy set)
Metcon
Metcon (Time)
For Time:
24/18 Cal Bike
15 Clean & Jerk
24/18 Cal Bike
12 Clean & Jerk
24/18 Cal Bike
9 Clean & Jerk
25/18 Cal Bike
24/18 Cal Bike
15 Clean & Jerk
24/18 Cal Bike
12 Clean & Jerk
24/18 Cal Bike
9 Clean & Jerk
25/18 Cal Bike
RX 115/85
2 High hang power snatch + 2 High hang squat snatch
Light weights