WOD

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CrossFit WOD, June 11, 2020

PPLAdmin June 10, 2020

6/11/20

Metcon (Time)

5 Rounds
10 Box Jumps or Step-ups 24"/20"
10 Hollow Rocks
100m DB over head single arm carry
10 Single Arm KBS (24/16kg) just to eye level

DB carry- 50m with right 50m with left
KBS-5 per arm

CrossFit WOD, June 10, 2020

PPLAdmin June 9, 2020

6/10/20

Weightlifting

Deadlift (Build to heavy set of 5)

Metcon

Metcon (3 Rounds for reps)

3 Rounds For Reps:
1 Minute Double DB Thrusters
1 Minute Double DB Cleans
1 Minute Over-and-Back DB Hops
1 Minute Double DB Push Presses
1 Minute Burpees
1 Minute Rest

Dumbbells: 50’s/35’s

CrossFit WOD, June 9, 2020

PPLAdmin June 8, 2020

6/9/20

Metcon

Metcon (Time)

For Time:
5 Rounds of "Nate"
50 Double Unders
4 Rounds of "Nate"
50 Double Unders
3 Rounds of "Nate"
50 Double Unders
2 Rounds of "Nate"
50 Double Unders
1 Round of "Nate"

1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping HSPU
8 KBS (32/24kg)

CrossFit WOD, June 8, 2020

PPLAdmin June 7, 2020

6/08/20

CrossFit Kids zoom Monday and Wednesday at 3pm

Weightlifting

Back Squat (5×5 across)

5×5 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:
21/15 Calorie Row
15 T2B
9 OHS (165/115)

ADV RX as written
RX 135/95

CrossFit WOD, June 6, 2020

PPLAdmin June 5, 2020

6/6/20

Saturday WOD Rescue Park 9:30am

Metcon

Metcon (Time)

Team Relays

CrossFit WOD, June 5, 2020

PPLAdmin June 4, 2020

6/5/20

Weightlifting

Clean and Jerk (Weight)

5 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Sets 3-5: 60% of 1RM Clean and Jerk

Metcon

Metcon (Time)

30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

CrossFit WOD, June 4, 2020

PPLAdmin June 3, 2020

6/4/20

Metcon

Metcon (6 Rounds for reps)

EMOM 30 Minutes (:40 seconds on / :20 seconds off)
Minute 1: Burpees
Minute 2: Barbell Good Mornings
Minute 3: Lunges
Minute 4: KBS 24/16kg
Minute 5: Hollow Rock Hold

CrossFit WOD, June 3, 2020

PPLAdmin June 2, 2020

6/3/20

Metcon

Metcon (Time)

For Time:
50 Devil’s Press (50’s/35’s)

"2-2-2-3" Intervals Style
35 DU
5 Lateral DB Burpees
Max Devil’s Press

The workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
Record the total time (including rest) it takes to complete the 50 reps
If you do not finish the 50 Devil’s Press after the final AMRAP 3 continue back to the first AMRAP 2 and on.

CrossFit WOD, June 2, 2020

PPLAdmin June 1, 2020

6/2/20

Metcon

Metcon (Time)

21-18-15-12-9-6-3:
Kipping HSPU
200m Run

ADV RX as written
RX Push Press 35/20#

CrossFit WOD, June 1, 2020

PPLAdmin May 31, 2020

6/1/20

Weightlifting

Squat Clean (Weight)

On the Minute x 11:
Minute 1: 1 Squat Clean
Minute 2: 1 Squat Clean
Minute 3: 1 Squat Clean
Minute 4: Rest
Minute 5: 1 Squat Clean
Minute 6: 1 Squat Clean
Minute 7: 1 Squat Clean
Minute 8: Rest
Minute 9: 1 Squat Clean
Minute 10: 1 Squat Clean
Minute 11: 1 Squat Clean

Goal is to start with around 70% and finish around 90%

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s Only one head of the DB hits the ground

"Strict Cindy"
5 strict Pull-uos
10 push-ups
15 Air Squats

Score is total reps completed
1 round of "Strict Cindy" has 30 reps

WOD

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