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CrossFit WOD, July 14, 2021

PPLAdmin July 13, 2021

7/14/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP X 9
4 Thrusters
6 Box Jump Overs
8 S2OH
10 Cal Bike

Must pick two movements and stick with them the entire workout

ADV RX (165/115)
RX (135/95)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9
12 C2B
200m Run

RX pull-ups

CrossFit WOD, July 13, 2021

PPLAdmin July 12, 2021

7/13/21

Gymnastics
Metcon (2 Rounds for reps)
3 Sets for Max Reps:
Strict HSPU
Rest 1:00 between sets

3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets

Round 1 is your total reps for all sets on HSPU and Round 2 is total reps for all sets on Ring Dips

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9
3 Deadlifts (165/115)
3 Power Cleans (165/15)
3 Bar Facing Burpees

RX (135/95)

Add three reps to every movement every round. Score is total Rounds and Reps

CrossFit WOD, July 12, 2021

PPLAdmin July 11, 2021

7/12/21

Weightlifting
We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then complete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
8 Back Squats @70%
5 Front Squats @65%

Set 2:
6 Back Squats @75%
5 Front Squats @65%

Set 3:
4 Back Squats @80%
5 Front Squats @65%

Back Squat (8@70% – 6@75% – 4@80%)
Front Squat (3×5 65%)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Wallballs (20/14)
30/24 Cal Row
20 T2B
10 Single Arm Alternating DB Squat Snatch (50/35)

Extra Gymnastics Work
Metcon (Time)
20 GHD
10 Bar MU
200m Run
20 GHD
8 Bar MU
200m Run
20 GHD
6 Bar MU
200m Run

15 minute Time Cap

CrossFit WOD, July 10, 2021

PPLAdmin July 9, 2021

7/10/21

Metcon
Metcon (Time)
For Time:
3 Rounds of "Cindy"
then…..
12 Clusters

3 Rounds of "Cindy"
then…
9 Clusters

3 Rounds of "Cindy"
6 Clusters

Rest 2 Minutes

1 Mile Run

Cluster 135/95
1 Round of Cindy: 5 pull-ups, 10 push-ups, 15 Air Squats

CrossFit WOD, July 9, 2021

PPLAdmin July 8, 2021

7/9/21

Metcon
Metcon (Time)
1 Round For Time:
20 Push-ups
10 Strict Pull-ups

15 Push-ups
15 Strict Pull-ups

10 Push ups
5 Strict Pull-ups

Metcon
Metcon (Time)
30/24 Cal Bike
15 Double DB Devils Press
100 DU
30 Kipping HSPU
100 DU
15 Double DB Devils Press
30/24 Cal Bike

DB 50/35

25 Minute Time Cap

CrossFit WOD, July 8, 2021

PPLAdmin July 7, 2021

7/8/21

Metcon
Metcon (Time)
Partner
10 Rounds:
12/9 Cal Bike
200m Run
200m Row

45 minute time cap

CrossFit WOD, July 6, 2021

PPLAdmin July 5, 2021

7/6/21

Weightlifting
We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then complete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
10 Back Squats @65%
5 Front Squats @65%

Set 2:
8 Back Squats @70%
5 Front Squats @65%

Set 3:
6 Back Squats @75%
5 Front Squats @65%

Back Squat (10@65%, 8@70%, 6@75%)
Front Squat (5@65%, 5@65%, 5@65%)

Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit WOD, July 5, 2021

PPLAdmin July 4, 2021

7/5/21
NO AFTERNOON CLASS
ONLY 8:30AM and 9:30AM

Weightlifting
Split Jerk (8 x 1 climbing EMOM)
Off the rack

Metcon
Metcon (Time)
10 Rounds
5 Squat Cleans 155/105
10/7 Cal Bike

RX 135/95

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