WOD

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CrossFit WOD, August 28, 2021

PPLAdmin August 27, 2021

8/28/21

Metcon
Metcon (Time)
4 Rounds For Time:
20 Single DB Hang Clean & Jerk
20 Single DB Thrusters
400m Run

*DB movements switch hands every 5 reps

*DB (50/35)

CrossFit WOD, August 27, 2021

PPLAdmin August 26, 2021

8/27/21
We have two teams competing this Saturday right down the road at DHF.
WOD Times:
Cambell & Jill (Teenasters) 8:30am, 10:25am, 12:30pm, 2:40pm

Allison & Cassidy (Swole Sisters) 9:05, 11:00, 1:00, 2:55, 3:15

Weightlifting
Back Squat (10-10-8-8-6-6)
Set 1-2 60%
Set 3-4 65%
Set 5-6 70%

2-3 minutes rest between sets

Metcon
Metcon (AMRAP – Rounds)
AMRAP x 20
5 Bar MU
10 DB Devils Press 50/35
15 Wallballs 20/14
20 DU

RX C2B

CrossFit WOD, August 26, 2021

PPLAdmin August 25, 2021

8/26/21

Metcon
Metcon (Time)
Round 1:
20 T2B
800m Run
48/36 Cal Bike
1000m Row

Round 2:
20 T2B
600m Run
36//27 Cal Bike
800m Row

Round 3:
20 T2B
400m Run
24/18 Cal Bike
600m Row

CrossFit WOD, August 25, 2021

PPLAdmin August 24, 2021

8/25/21

Weightlifting
Power Clean (Build to a heavy single)

Metcon
Metcon (Time)
4 Rounds For Time:
400m Row
10 – 8 – 6 – 2
Deficit Handstand Push-ups (2"/1")
Hang Snatch (115/80)

RX Barbell (75/55 )HSPU no deficit

CrossFit WOD, August 24, 2021

PPLAdmin August 23, 2021

8/24/21

Metcon
Metcon (Time)
7 Rounds for Time:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

RX Barbell (115/85) Box (24/20")

20-30 minutes
**30 minute Time Cap

CrossFit WOD, August 23, 2021

PPLAdmin August 22, 2021

8/23/21

Metcon
Metcon (AMRAP – Reps)
AMRAP X 3
Max legless Rope Climb

RX max rope climbs

Metcon (AMRAP – Reps)
ALT. WOD for the Rope climbs

AMRAP X 3
Max Cal Row

Metcon
Metcon (Time)
For Time:
60/45 Calorie Bike
45 C2B
30 Hang Cleans 135/95
15 Bar-Facing Burpees

ADV RX 155/105

CrossFit WOD, August 21, 2021

PPLAdmin August 20, 2021

8/21/21

Metcon
Metcon (Time)
ADV RX
10 Rounds:
2 Ring MU
4 Kipping HSPU
8 KBS 32/24 kg
3 Clusters 135/95

RX
10 Round of:
5 C2B or 2 Bar MU
4 Kipping HSPU
8 KBS 24/16kg
3 Clusters 135/95

CrossFit WOD, August 20, 2021

PPLAdmin August 19, 2021

8/20/21

Metcon
Metcon (Time)
For Time:
10/8 Calorie Bike
15 Snatches
100m Farmers Carry 24/16kg
200m Run

10/8 CalBike
12 Snatches
100m Farmers Carry 24/16kg
200m Run

10/8 Cal Bike
9 Snatches
100m Farmers Carry 24/16kg
200m Run

ADV RX
Barbell: SNATCHES 75 / 55 lb

RX Can do Snatches 75/55 or Cleans with 95/65

CrossFit WOD, August 19, 2021

PPLAdmin August 18, 2021

8/19/21

Metcon
Metcon (Time)
3 Rounds
8 Empty Barbell Bicep Curls
8 Empty Barbell Strict Press
8 Empty Barbell GM
25 Cal any machine

At the end of Round 1:
1 minute pigeon stretch each leg

At the end of Round 2:
1 minute pike stretch on the floor or standing

At the end of Round 3:
:30 sec quad pull on each leg
:30 sec childs pose

CrossFit WOD, August 18, 2021

PPLAdmin August 17, 2021

8/18/21

Weightlifting
Metcon (Weight)
EMOM X 10
2 Front Squats
ADV RX
Set 1 & 2: 115/85
Set 3 & 4: 135/95
Set 5 & 6: 155/105
Set 7 & 8: 165/115
Set 9 & 10: 185/135

RX
Set 1 & 2: 75/55
Set 3 & 4: 95/65
Set 5 & 6: 115/85
Set 7 & 8: 135/95
Set 9 & 10: 155/105

First rep can be a squat clean or a power clean into a front squat

*NOT off the Rack
Score is the weight you do on your last 2 sets and its only rx if you do all the weights leading up to the last 2 sets.

Metcon
Metcon (3 Rounds for reps)
R1: AMRAP 4:
21/15 Cal Row
21 T2B

Rest 4 Minutes

R2: AMRAP 4:
15/12 Cal Row
15 T2B

Rest 4 Minutes

R3: AMRAP 4:
9/6 Cal Row
9 T2B

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