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CrossFit WOD, February 1, 2021

PPLAdmin January 31, 2021

2/1/21

Weightlifting
Stamina Squating (On the Minute x 10 (5 rounds))
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats

60% of 1 RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Alternating Single Arm Devils Press
10 Single DB Box Step-ups
10 T2B

ADV RX 70/50
RX 50/35

CrossFit WOD, January 29, 2021

PPLAdmin January 28, 2021

1/29/21

Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell – ADV RX 115/85
RX 95/65

Metcon
Metcon (Time)
For Time
100 DU, 25 Kipping HSPU
80 DU, 20 Kipping HSPU
60 DU, 15 Kipping HSPU
40 DU, 10 Kipping HSPU
20 DU, 5 Kipping HSPU

ADV RX
Deficit – 4.5/3"

Fitness
DB Push Press

CrossFit WOD, January 28, 2021

PPLAdmin January 27, 2021

1/28/21

Metcon
Metcon (AMRAP – Reps)
5-4-3-2-1
Minutes on any machine
….after each round
10 Barbell GM
20 Banded pull aparts
10 push-ups

Score is Calories on machine

CrossFit WOD, January 27, 2021

PPLAdmin January 26, 2021

1/27/21

Metcon
Metcon (Time)
Barbell Cycling
For Time:
15 Thrusters (50%)
10 Thrusters (55-60%)
5 Thrusters (65%)

% of 1RM Front Squat

-single barbell from the ground
-sets do NOT need to be unbroken
-try to complete sets of 15 & 10 in 2-3 sets and set of 5 in 1-2 sets

-put the weight used in your notes

Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
24/18 Cal Row
24 Single DB Alternating Power Snatch
24 Thrusters

Rest 4 Minutes

AMRAP 4:
18/14 Cal Row
18 Single DB Alternating Power Snatch
18 Thrusters

Rest 4 Minutes

AMRAP 4:
12/9 Cal Row
12 Single DB Alternating Power Snatch
12 Thrusters

DB 50/35
Barbell 75/55

CrossFit WOD, January 25, 2021

PPLAdmin January 24, 2021

1/25/21

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit WOD, January 23, 2021

PPLAdmin January 22, 2021

1/23/21

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
Cash-In: 50/35 Cal Bike or 1500/1250m Row
Max Rounds with Time Remaining:
5 C2B
10 Push-ups
15 Air Squats
30 DU
5 Hang Squat Snatch or Clean 115/85

ADV RX
Same Cash-In
3 Ring MU
6 Kipping HSPU
12 Pistols
30 DU
5 Hang Squat Snatch 135/95

CrossFit WOD, January 22, 2021

PPLAdmin January 21, 2021

1/22/21

Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

Metcon (Weight)
Every Other Minute x 12:
Odd: 5 – 5 -4 – 4 – 3- 3 Deadlifts
Even: Rest

* Build in weight each set

Modifications
DEADLIFTS
Double DB deadlift
10-10-8-8-6-6 Bodyweight step-back lunges

ADV RX
Even minute 4-8 Mat HSWalk

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