WOD

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CrossFit WOD, November 13, 2020

PPLAdmin November 12, 2020

11/13/20

Weightlifting
Front Squat (Weight)
3 Reps 75%
1 Rep 80%
3 Reps 75%
1 Rep 85%
3 Reps 75%
1 Rep 90%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
35 DU
9 DL
7 Hang Cleans
5 Push Jerks

RX 155/105
ADV RX 185/135

CrossFit WOD, November 12, 2020

PPLAdmin November 11, 2020

11/12/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
400m Run
100m KB Farmers Carry
400m Row

24/16kg

Extra Gymnastics Work
Metcon
30 GHD 10 T2B
25 GHD 10 T2B
20 GHD 10 T2B
15 GHD 10 T2B
10 GHD 10 T2B

CrossFit WOD, November 11, 2020

PPLAdmin November 10, 2020

11/11/20
Veterans Day honors all of those who have served the country in war or peace — dead or alive and is largely intended to thank living veterans for their sacrifices.

Thank you!

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)

Extra work if you want an after WOD
Metcon (Time)
For Time:
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press

DB: 50/35lbs

CrossFit WOD, November 9, 2020

PPLAdmin November 8, 2020

11/9/20
Thursday 4pm Kickboxing class.

Weightlifting
Snatch Balance (5 sets)
5 sets of:
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance

% based off of 1 RM Snatch
Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%

1-2 minute rest between sets.

Focus on Punching your body under the bar, with a small dip drive.
Elbows pointing down towards the floor for a more vertical path
Focus on fast drop and at the bottom shoulder blades back and down with armpits facing the wall in front.

Metcon
Metcon (Time)
5 Rounds:
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B

Goal is between 18-25 minutes

CrossFit WOD, November 7, 2020

PPLAdmin November 6, 2020

11/7/20

Metcon
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00
800m Run
Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00
400m Run
Max Thrusters (95/65#)

CrossFit WOD, November 5, 2020

PPLAdmin November 4, 2020

11/5/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry

You choose the DB weight

CrossFit WOD, November 4, 2020

PPLAdmin November 3, 2020

11/4/20

Metcon
Metcon (Time)
800m Run
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS

RX (115/85)
ASV RX (135/95)

CrossFit WOD, November 3, 2020

PPLAdmin November 2, 2020

11/3/20
Boxing is Today Tuesday at 4:30pm
MoFlow is changed to Wednesday at 10:30 this week

Metcon
Metcon (Time)
For Time:
30-20-10
Deadlift
Box Jump Overs (24/20")

Barbell
RX 185/135
ADV RX 205/145

Conditioning

Metcon
Metcon
On the 0:00….30/25 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike

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