WOD

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CrossFit WOD, May 29, 2021

PPLAdmin May 28, 2021

5/29/21
Murph Monday. Please sign up to class. We have 3 classes to fill
8am-9am-10am with a BBQ to follow along with Eli engagement celebration.

Metcon
Metcon (Time)
Partner WOD:
5 Rounds
60/42 Cal Bike
24 DL
18 hang cleans

165/115

CrossFit WOD, May 28, 2021

PPLAdmin May 27, 2021

5/28/21

Metcon
Metcon (Time)
3 Rounds
25 T2B
12 Jerks 185/125
Cash out: 1 mile Run

RX 165/115

CrossFit WOD, May 26, 2021

PPLAdmin May 25, 2021

5/26/21

Metcon
Metcon
100m Run
rest :30 sec
200m Run
rest 1 minute
400m run
rest 2 minutes
600m Run
rest 3 minutes
800m Run
rest 4 minutes
1 mile Run

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 Deadlifts 225/155
10 DB Push Press 50/35
10/7 Cal Bike

CrossFit WOD, May 25, 2021

PPLAdmin May 24, 2021

5/25/21

Weightlifting
Shoulder Press (6×3)
Build to a 3RM then do 5×3 at 90%
Push Jerk (5-5-4-4-4-4-3)
2×5 70%
1×4 80%
3×4 85%
1×3 70%

Metcon
Metcon (Time)
5 Rounds
20/14 Cal Bike
8 S2OH 165/115

Rest 5 minutes

5 Rounds
15/11 Cal Bike
10 Bar Facing Burpees

CrossFit WOD, May 24, 2021

PPLAdmin May 23, 2021

5/24/21
Reminder: Pre-Murph Pool party May 30th with volleyball/badminton/corn-hole at Shannon’s house this Sunday. Bring something to grill, drink and your game face!

Weightlifting
Back Squat (4×5 Climbing)
% 60 – 65 – 70 – 75
Front Squat (1×5 3×5)
1×5 60%
3×5 65%

Metcon
Metcon (Time)
21-15-9
C2B
200m Run

Directly Into…..

21-15-9
Push ups
200m Run

CrossFit WOD, May 22, 2021

PPLAdmin May 21, 2021

5/22/21

Metcon
Metcon (Time)
Cash In: 800m Run
5 Rounds
2 Power Cleans
2 Squat Clean
2 Push Jerk
30 T2B
30 Box Jumps or Step ups
Cash Out: 800m Run

Split Reps and run together

ADV RX 155/105
RX 135/95

CrossFit WOD, May 21, 2021

PPLAdmin May 20, 2021

5/21/21

Metcon
Metcon (AMRAP – Reps)
EOMOM Strict C2B
6×5
Minute: 0, 2, 4, 6, 8, 10

RX Strict Pull-ups

Metcon
Metcon (Time)
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks

ADV RX 135/95
RX 125/85

CrossFit WOD, May 19, 2021

PPLAdmin May 18, 2021

5/19/31

Metcon
Metcon (Time)
Cash In: 750/600m Row
400m Run
50 DU
100/70 Cal Bike
50 DU
400m Run
Cash-Out 750/600m Row

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