WOD

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CrossFit WOD, March 3, 2021

PPLAdmin March 2, 2021

3/3/21

Weightlifting
Front Squat (5×4)
Climbing
Start around 65% of 1RM Front Squat

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU

CrossFit WOD, March 2, 2021

PPLAdmin March 1, 2021

3/2/21

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Single DB Alternating Snatch
20 Box Jump Overs (24/20")
20 Single DB Hang C&J
20/15 Cal Bike

DB (50/35)
*Switch every 5 reps on the C&J

CrossFit WOD, March 1, 2021

PPLAdmin February 28, 2021

3/1/21

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Strict Pull-ups

12 minute Time Cap

RX
Strict Press (75/55)
Strict Pull-ups

Metcon
Metcon (Time)
6 Rounds For Time:
45 DU
30 Air Squats
15/12 Cal Row

CrossFit WOD, February 27, 2021

PPLAdmin February 26, 2021

2/27/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 20:00 Cash-In: 800m Run
50m row, 1 power Clean, 1 lateral Barbell Burpee
100m row, 2 power cleans, 2 lateral barbell burpees
150m row 3 pc, 3 LBB
200m row 4 pc, 4 LBB

Continue to add 50m and 1 rep per movement until time cap

Barbell 135/95

CrossFit WOD, February 26, 2021

PPLAdmin February 25, 2021

2/26/21

Gymnastics
Metcon (Time)
On the 0:00 Handstand Walk
For Time:
50 Mats

5 min time cap

Modification:
EMOM x 5
5 Strict Press Off the Rack 95/65

Metcon (AMRAP – Rounds and Reps)
On the 6:00

AMRAP 9:
3 Squat Snatches
3 T2B
6 Squat Snatches
6 T2B
9 Squat Snatches
9 T2B

Continue to add 3 reps per round to each movement until time cap

Barbell 95/65

CrossFit WOD, February 25, 2021

PPLAdmin February 24, 2021

2/25/21

Metcon
Metcon (Time)
3 Rounds
100m Farmers Carry
200m Run
200m Slamball Carry
200m Run

Slamball 60/40
KB 24/16kg or DB 50/35

CrossFit WOD, February 24, 2021

PPLAdmin February 23, 2021

2/24/21

Metcon
Wise Men (3 Rounds for reps)
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Weightlifting
Metcon (Weight)
On the 20:00 ……
7 minutes to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk

CrossFit WOD, February 23, 2021

PPLAdmin February 22, 2021

2/23/21

Gymnastics
Metcon (AMRAP – Reps)
5 Rounds of AMRAP 1:00:
20 DU
Max Distance HSW
Rest :30 between rounds

*Score is HSW distance*
Every Mat is 1 Rep

Scale HSW with DB Push Press

Metcon (8 Rounds for reps)
On the minute x 8:
6 Burpee Box Jump Overs (24/20") Step-overs are considered RX

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
600/500m Row
9 DL
12 Single DB Burpee Step-Overs

Barbell 275/185
DB 50/35
Box- 24/20"

CrossFit WOD, February 22, 2021

PPLAdmin February 21, 2021

2/22/21

Weightlifting
Back Squat (10-8-6-4-2 Climbing)
Start at around 55% and build to around 90% for your of 2

Metcon
Metcon (Time)
For Time:
Buy In 40/30 Cal Bike
……Directly into
30-24-18-12
Alternating DB Snatch
C2B
Thrusters

DB 50/35
Barbell 75/55

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