WOD

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CrossFit WOD, December 16, 2020

PPLAdmin December 15, 2020

12/16/20

Metcon
Metcon (Time)
On the 4:00 x 5
50 DU
20/15 Cal Row
10 Front Squats 155/105

Score is slowest round

Metcon
Metcon
Strict Gymnastics work:
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips

Scaling options
Strict C2B
Strict PU
Elevated Ring Row

CrossFit WOD, December 15, 2020

PPLAdmin December 14, 2020

12/15/20

Metcon
Black & Blue (Time)
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Black and Bluer (Time)
5 Rounds:
10 Power Cleans (155/105)
10 Bar Facing Burpees

Extra Gymnastics Work
Metcon (3 Rounds for reps)
On the Minute x 9
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)

Ski Erg goal (20/15)

CrossFit WOD, December 14, 2020

PPLAdmin December 13, 2020

12/14/20

Weightlifting
Stamina Squating (Weight)
On the Minute x 14 (7 Rounds)
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

72% of Front Squat 1RM

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18
18/15 Cal Row
15 Wallballs 20/14lb
12 Alternating DB Snatch 50/35lb
9 T2B

ADV RX
75/55 Cal Bike
Directly into….
4 Rounds:
20 Wallballs (30/20lbs)
10 Alternating DB Snatch (70/50lbs)
5 Ring MU

CrossFit WOD, December 12, 2020

PPLAdmin December 11, 2020

12/12/20

Metcon
Metcon (Time)
5 Rounds
400m Run
1 rope climb
12 Deadlifts
9 Hang Cleans
6 Push Jerks

Barbell 155/105

RX
5 Rounds
500m Row
12 Deadlifts
9 Hang Cleans
6 Push Jerks

Barbell 115/85

CrossFit WOD, December 11, 2020

PPLAdmin December 10, 2020

12/11/20

Metcon
Treading Water 2020 (Time)
RX
For Time:
2k Row
150 DU
Directly INTO:
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

ADV RX
For Time:
300 DU
2K Row
Directly INTO:
10 Rounds of:
2 Ring MU
4 HSPU
8 KBS (32/24kg)

CrossFit WOD, December 10, 2020

PPLAdmin December 9, 2020

12/10/20

Metcon
Metcon
4 Minutes on any machine
40 sit-ups
40 Russian KBS
3 Minutes on any machine
30 sit-ups
30 Russian KBS
2 Minutes on any machine
20 sit-ups
20 Russian KBS
1 minute any machine
10 sit-ups
10 Russian KBS

Strength
Metcon
Upper body
Childs Pose 1 minute
Shoulder to Floor 1 minute
Wrist Stretch 1 minute

Lower body
Couch Stretch 2 min each side
Pigeon Stretch 2 min each side
Butterfly 2 min
Frog 1 min

CrossFit WOD, December 9, 2020

PPLAdmin December 8, 2020

12/9/20

Metcon
Metcon (Time)
50 Wallballs
50 Box Jumps
50 Wallballs
*on the minute – 5 Deadlifts

WB – 20/14
Box Jump – 24/20"
Deadlift – 225/155 lb

*Start with Wallballs

Weightlifting
Clean and Jerk (55% 1RM Clean & Jerk Same weight across)
Min 1 – 7 Hang SC + 1 PJ
Min 2 – 6 Hang SC + 2 PJ
Min 3 – 5 Hang SC + 3 PJ
Min 4 – 4 Hang SC + 4 PJ
Min 5 – 3 Hang SC + 5 PJ
Min 6 – 2 Hang SC + 6 PJ
Min 7 – 1 Hang SC + 7 PJ

CrossFit WOD, December 8, 2020

PPLAdmin December 7, 2020

12/8/20

Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Round 1: Aim to come close to finishing a round
Round 2: Aim is to get into the second round
Round 3: Aim to come close to finishing 2 rounds

Extra Gymnastics Work
Metcon (Time)
12/9 Cal Bike
8 Mat HSW

Rest 2 minutes between rounds

Score is slowest round

CrossFit WOD, December 7, 2020

PPLAdmin December 6, 2020

12/07/20

Weightlifting
Stamina Squating (Weight)
On the minute x 12 (6 Rounds)
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
63% of FS max for all sets

Metcon
Metcon (Time)
21 Snatches, 21 OHS
15 Snatches, 15 OHS
9 Snatches, 9 OHS
Directly into:
50/35 Cal Bike
Directly into:
9 Snatches, 9 OHS
15 Snatches, 15 OHS
21 Snatches, 21 OHS

ADV RX 95/65
RX 75/55

Scaling
Snatch = Clean
OHS = DB Squats or Goblet Squats or Plate Squats or Back Squats

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