WOD

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CrossFit WOD, April 6, 2021

PPLAdmin April 5, 2021

4/6/21

Weightlifting
Front Squat (10-8-6-4 Climbing)

Metcon
Metcon (Time)
3 Rounds:
500m Row
21 T2B
12 Clean and Jerks 185/135

RX 155/105

CrossFit WOD, April 5, 2021

PPLAdmin April 4, 2021

4/5/21

Weightlifting
Shoulder Press (4×10 DB Strict Press climbing)
Push Press (DB Push Press 3×10 across)

Metcon
Metcon (Time)
4 Rounds
10 Power cleans
10 Lateral Barbell Burpees
10 Front Squats

135/95

CrossFit WOD, April 3, 2021

PPLAdmin April 2, 2021

4/3/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 25
30 Hang Cleans
30 Front Squats
30 Push Press
200m Run

*split reps run together
*Barbell Adv RX 135/95
RX 115/75

CrossFit WOD, April 2, 2021

PPLAdmin April 1, 2021

4/2/20

Weightlifting
Choose either Snatch or Clean.
Power Snatch (5×3)
On the 2:00 x 5 sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch

Base % off of 1RM Power Snatch

LIGHT:
30%, 35%, 40%

Power Clean (5 x 3)
On the 2:00 x 5 sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean

Base % off of 1RM Power Clean

LIGHT:
30%, 35%, 40%

Metcon
Metcon (Time)
5 Rounds:
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU

RX
Box 24/20"
Bar 115/85
Bar MU

CrossFit WOD, April 1, 2021

PPLAdmin March 31, 2021

4/1/21

Metcon
Metcon
10 Rounds
1 Tall Cleans or Tall Snatch
1 high hang squat (at pockets)
1 hang squat below pockets
1 Snatch balance or Jerk
200 m Run

Quality skill work not for time.

CrossFit WOD, March 31, 2021

PPLAdmin March 30, 2021

3/31/21

Weightlifting
Metcon (Weight)
Every 2:00 x 10 Rounds:
2 Power Cleans
1 Front Squat
1 Jerk

Add weight every round. Log your heaviest set.

Metcon
Metcon (Time)
5 Rounds
30 Air Squats
20/15 Cal row
7 Clean and Jerk (115/80)

ADV RX
5 Rounds
20 Alternating Pistols
20/15 Cal Row
7 Clean and Jerk (135/95)

CrossFit WOD, March 29, 2021

PPLAdmin March 28, 2021

3/29/21

Gymnastics
Metcon
4 Rounds for Quality
6 Strict Deficit HSPU (2-45’s/1-45)
6-10 Strict Ring Dips

Modifications for Strict Deficit HSPU:
Kipping HSPU
Box Push-ups
DB Strict Press

Ring Dips:
GHD dips
Box dips

Metcon
Metcon (Time)
4 Rounds:
500m/400m Row
20 T2B
20 Alternating DB Snatch
20 Wallballs

ADV RX
30/20lb Wallball

RX
20/14lb Wallball

CrossFit WOD, March 26, 2021

PPLAdmin March 25, 2021

3/26/21

Metcon
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Teens RX (Ages 14-15) (Time)
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

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