WOD

No WOD available

CrossFit WOD, September 16, 2020

PPLAdmin September 15, 2020

9/16/20

Weightlifting
Big Clean Complex (6×1 Every 5 minutes)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set

This is a 12 Rep complex challenging both with stamina and strength
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken

Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set

CrossFit WOD, September 15, 2020

PPLAdmin September 14, 2020

9/15/20

Metcon
Metcon (Time)
For Time:
75/50 Cal Bike
2,000m Row
150 DU
50 T2B

Metcon
Metcon (Time)
3 Rounds:
50m Double DB Farmers Carry
25m Single Arm OH Carry (L)
25m Single Arm OH Carry (R)
50 Sit-ups

DB (50/35)

CrossFit WOD, September 14, 2020

PPLAdmin September 13, 2020

9/14/20

Gymnastics
Strict Gymnastics (AMRAP – Rounds and Reps)
Ascending ladder for 7:00
1 strict HSPU, 1-3 Ring Pull-ups
2 Strict HSPU, 1-3 Ring Pull-ups
3 Strict HSPU, 1-3 Ring Pull-ups

Continue to add 1 strict HSPU until the 7:00 time cap.

Metcon
Metcon (4 Rounds for reps)
All AMRAP’s x 3, Rest 3:00 between each one
200m Run 15 Bar Facing Burpees, Max OHS (65/45)
200m Run 12 Bar Facing Burpees, Max OHS (75/55)
200m Run 9 Bar Facing Burpees, Max OHS (95/65)
200m Run 6 Bar Facing Burpees, Max OHS (115/85)

CrossFit WOD, September 11, 2020

PPLAdmin September 10, 2020

9/11/20

Metcon
Metcon (Time)
2001m Row
9 KB Snatches (R)
11 Thrusters
9 KB Snatches (L)
11 C2B
9 KB Snatches (R)
11 Power Clean
9 KB Snatches (L)
11 T2B
2001m Row

CrossFit WOD, September 9, 2020

PPLAdmin September 8, 2020

9/9/20

Metcon
Metcon (Time)
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 OHS
20 Front Squats
On the Minute 5 Burpees
ADV RX 95/65
RX 75/55 and 3 Burpees

CrossFit WOD, September 8, 2020

PPLAdmin September 7, 2020

9/8/20

Metcon
Metcon (Time)
2 Rounds
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU

ADV RX as written
RX HSWalk = DB Bear Crawl and Bar MU = C2B

Optional Extra Strength Work
Metcon (Weight)
5 Sets for quality
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Metcon (Weight)
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)
Metcon (Weight)
From Minutes 4:00-8:00:
Build to a Moderate Hang Squat Snatch (knees)
Metcon (Weight)
From Minutes 8:00-12:00:
Build to a Low-Hang Squat Snatch (below knees, but not floor)

CrossFit WOD, September 7, 2020

PPLAdmin September 6, 2020

9/7/20
8:30 and 9:30 AM classes ONLY
Happy Labor Day!

Metcon
Zachary D. Tellier (Time)
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions

FIND US ON FACEBOOK