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CrossFit WOD, July 21, 2020

PPLAdmin July 20, 2020

7/21/20

Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)

700/500m Row OR 40/30 Cal Bike

3 Rounds:
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)

700/500m Row OR 40/30 Cal Bike

3 Rounds:
7 Deadlifts (115/85)
7 T2B
7 Push Presses (115/85)

ADV RX as written
RX 95/65

CrossFit WOD, July 20, 2020

PPLAdmin July 19, 2020

7/20/20
MoFlow with Alyson this Tuesday at 5pm and Thursday at 7:30am bring your own yoga mat.

Weightlifting
Front Squat (5×2 climbing)
Every 2 minutes x 10:
2 Front Squats

Build in weight
Your first rep can be a squat clean

Metcon
Metcon (AMRAP – Reps)
AMRAP x 10
50/35 Cal Bike OR 1,200/1,000m Row OR 1,000m Run or 1,000m Ski Erg

100 DU

Time Remaining:
Max Power Snatches (115/85)

ADV RX as written
RX (95/65)

CrossFit WOD, July 17, 2020

PPLAdmin July 16, 2020

7/17/20

Weightlifting
Clean and Jerk (Weight)
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans (Below knees)
1 Push Jerk
1 Split Jerk

Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Sets 3-5: 75-85% of 1RM Clean and Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
15 Mats Handstand Walk
5 Power Clean and Jerks (185/130)
15/12 Cal Row

ADV RX as written
RX 155/105

Every mat length is 1 Rep

CrossFit WOD, July 15, 2020

PPLAdmin July 14, 2020

7/15/20

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Max Burpees
1 Minute Max KBS (32/24kg)
1 Minute Max Calorie Row
1 Minute Rest

Metcon
Metcon (AMRAP – Reps)
Every 2 Minutes x 5 Rounds:
9 T2B
6 Pull-ups
3 C2B
Max Wallballs (20/14)

Score is Wallball Reps

CrossFit WOD, July 14, 2020

PPLAdmin July 13, 2020

7/14/20

Metcon
Metcon (3 Rounds for reps)
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

DESCRIPTION
Rotate movements every 2 minutes
The workout flows like this:
[0:00]: 1:30 for Max DU
[2:00]: 1:30 for Max Kipping HSPU
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 1:30 for Max DU
[8:00]: 1:30 for Max Kipping HSPU
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 1:30 for Max DU
[14:00]: 1:30 for Max Kipping HSPU
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

POWER CLEANS
Complete the 9 reps unbroken
The 3 positions go as follows:
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor

*Add Weight each Round. Score is total reps on DU and HSPU. Put heaviest weight in your notes.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
R1: 200m Run, 3 Box Jumps, 3 Power Cleans
R2: 200m Run, 6 Box Jumps, 6 Power Cleans
R3: 200m Run, 9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round

ADV RX
Box: (24"/20")
Barbell: (135/95)
RX
Box: (24"/20")
Barbell: (115/80)

The run is 1 rep

CrossFit WOD, July 13, 2020

PPLAdmin July 12, 2020

7/13/20

Weightlifting
Front Squat (Weight)
Off the Ground
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

*Add weight each set
*First Rep can be a squat clean

Metcon

Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
30 Bar MU
50 Overhead Squats (115/85)

ADV RX as written
RX C2B & (95/65)

CrossFit WOD, July 12, 2020

PPLAdmin July 11, 2020

7/14/20

Metcon
Metcon (Weight)
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

DESCRIPTION
Rotate movements every 2 minutes
The workout flows like this:
[0:00]: 1:30 for Max DU
[2:00]: 1:30 for Max Kipping HSPU
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 1:30 for Max DU
[8:00]: 1:30 for Max Kipping HSPU
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 1:30 for Max DU
[14:00]: 1:30 for Max Kipping HSPU
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

POWER CLEANS
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor

ADD WEIGHT EVERY ROUND

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run
R1: 3 Box Jumps, 3 Power Cleans, 200m Run
R2: 6 Box Jumps, 6 Power Cleans, 200m Run
R3: 9 Box Jumps, 9 Power Cleans, 200m Run
…
Add 3 Reps Each Round

Box: (24"/20")
Barbell: (135/95)

200m Run counts as 1 Rep

CrossFit WOD, July 11, 2020

PPLAdmin July 10, 2020

7/11/20
Rescue Squad Park 8:30am

Metcon
Metcon (Time)
Warm-up
800m Run
Soccer Field
Butt kicks, High knees, Soldier walks, Scale the Fence, Lunges

For Time Teams of 2-3:

Soccer Field Sprints
3 Rounds
1 Sprint Midfield and back
1 Sprint Full field and back

800m Run

3 Rounds
1 Sprint Midfield and back
1 Sprint Full field and back

Alternate relay style on the sprints and run the 800 together

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