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CrossFit WOD, January 9, 2021

PPLAdmin January 8, 2021

1/9/21

Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP x 20:
1 Deadlift (315/215)
10 T2B
15 Bar Facing Burpees

RX
275/185

Extra Gymnastics Work
Metcon (Weight)
On the 1:30, as far as possible
3 Bar MU
3 Power Snatch

Women start at 85#, increase 5# per round
Men start at 115#, increase 10# every round
*build each round until capped

CrossFit WOD, January 8, 2021

PPLAdmin January 7, 2021

18/21

Metcon
Metcon (Time)
5 Rounds
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans

ADV RX
R1: 155/105
R2: 185/135
R3: 205/145
R4: 245/165
R5: 275/185

RX
155/105 every Round

Gymnastics
Metcon (Weight)
2nd WOD Option ONE

Alternating OTM x 10 (5 Rounds)
Minute 1 – 8 Mat HSW
Minute 2 – 8 Mat Barbell Front Rack Walking Lunge

Build to a heavy walking lunge

Metcon (Time)
2nd WOD Option TWO

4 Rounds For Time:
500m Row
15 Weighted AbMat Sit-ups

(Slam-ball 30/20lbs)

CrossFit WOD, January 7, 2021

PPLAdmin January 6, 2021

1/7/21

Metcon
Metcon
AMRAP x 20
25m Single KB Farmers Carry Each Arm
25m Single KB OH Carry Each Arm
2:00 on Any Machine

Strength
Metcon
Spend at least 1 minute in each position:
Puppy Pose
Shoulder to Floor
Wrist Stretch
Couch Stretch
Pigeon Stretch
Butterfly Stretch
Pike Stretch
Straddle Stretch
Frog

CrossFit WOD, January 6, 2021

PPLAdmin January 5, 2021

1/6/21

Metcon (Time)
On The 0:00….
21-15-9
OHS 95/65
T2B

Directly into:

15-12-9
Thrusters (95/65)
C2B

Metcon (Weight)
On The 12:00…
Alternating OTM x 10 (5 Rounds):
Minute 1 – 3 Thrusters + 3 OHS
Minute 2 – Rest

Build to a heavy set

RX
3 DB Thrusters + 3 DB Lunges (Lunges 3/leg)

One barbell and One set of DB

CrossFit WOD, January 5, 2021

PPLAdmin January 4, 2021

1/5/21

Gymnastics
Metcon (Weight)
ADV RX
On the 1:30 x 6
5-10 Kipping Deficit HSPU(4.5/3")
3 TNG Power Cleans

Choose the total HSPU with the intent on each set being unbroken.

Power Clean
Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4-6 Build to a heavy triple

you can rest at the hang

RX
On the 1:30 x 6
3 TNG Power Cleans
5 Push Press

1 Barbell from the ground
Based off Push Press 1RM %
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4-6 Build to heavy set

Metcon
Metcon (5 Rounds for reps)
5 Sets of 3, resting 3:00 between (27min total)
Part 1 – AMRAP 3:
50 DU, 21 Bar Facing Burpees
Max Power Cleans (115/85)(75/55)

Rest 3:00

Part 2 – AMRAP 3:
50 DU, 18 Bar Facing Burpees
Max Power Cleans (135/95)(95/65)

Rest 3:00

Part 3 – AMRAP 3:
50 DU, 15 Bar Facing Burpees
Max Power Cleans (155/105)(115/85)

Rest 3:00

Part 4 – AMRAP 3:
50 DU, 12 Bar Facing Burpees
Max Power Cleans (185/135)(135/95)

Rest 3:00

Part 5 – AMRAP 3:
50 DU, 9 Bar Facing Burpees
Max Power Cleans (205/145)(155/105)

CrossFit WOD, January 4, 2021

PPLAdmin January 3, 2021

1/4/21
MoFlow Thursday 8:30AM
Boxing Thursday 4:00PM

Weightlifting
Stamina Squating (On the Minute x 16 (8 Rounds))
Min 1 – Front Squat
Min 2 – Back Squat

Single barbell, loaded throughout.
Goal is to be at 82% of 1RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14 lb)
20 Power Snatch (75/55 lb)
20 Box Jump (24/20")
20 Push Press (75/55 lb)
20/14 Cal Row

Gymnastics
Metcon (Time)
ADV RX work to be done before WOD
For Time:
12 Ring MU
12 Squat Snatch (70% 1RM)
Rest 2:00
9 Ring MU
9 Squat Snatch (75%)
Rest 2:00
6 Ring MU
6 Squat Snatch (80%)

CrossFit WOD, January 2, 2021

PPLAdmin January 1, 2021

1/2/21
8:30am and 9:30am
MoFlow at 10:30am

Metcon
Metcon (Time)
ADV RX
5 Rounds
400m Run or .62mile Bike or 500m Row
1 Round of "Barbara+"
10 Bar MU
20 Kipping HSPU
30 GHD sit-ups
40 Pistols

RX
5 Rounds
400m Run or .62mile Bike or 500m Row

Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit WOD, December 31, 2020

PPLAdmin December 30, 2020

12/31/20

Metcon
Metcon (Time)
"F#€%" 2020m Row

ADV RX
EMOM pick one movement
5 WB or 5 Burpees over the rower or 5 HSPU or 5 T2B

RX
EOMOM

CrossFit WOD, December 30, 2020

PPLAdmin December 29, 2020

12/30/20

Metcon
Metcon (AMRAP – Reps)
AMRAP x 5
7 Rounds of Chief
Max Cal Bike

Rest 5 Min

AMRAP x 5
6 Rounds of Cheif
Max Cal Bike

Rest 5 Min

AMRAP x 5
5 Rounds of Cheif
Max Cal Bike

Adv RX
135/95
155/105
185/135

RX
115/85
135/95
155/105

1 round of "Cheif"
3 power cleans
6 Push-ups
9 Air Squats

Score is Cal

CrossFit WOD, December 29, 2020

PPLAdmin December 28, 2020

12/29/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
20 Burpee Box jumps
40/30 Cal Row
80 DU

Weightlifting
Shoulder Press (Weight)
Every 2 min x 10 (2 rounds)
Min 0, 6: Strict press 1×4 (2 sec pause on Shoulders) 75-80%
Min 2, 8: Strict press 1×5 (no pause) 80-85%
Min 4, 10: Push press 1×6 (no pause) 85-90%

Based off of 1RM strict press

Gymnastics
In place of The Above Lift
Metcon (3 Rounds for reps)
3 Rounds:
Strict HSPU 1 sec pause 40%
Strict HSPU no pause 50%
Kipping HSPU no pause 60%

1 min rest between each set

All three % are based off of max strict HSPU

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