WOD

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CrossFit WOD, July 10, 2020

PPLAdmin July 9, 2020

7/10/20
Saturday will be 8:30am again at Rescue Squad Park

Weightlifting
Clean and Jerk (5×1 climbing)
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Metcon
Metcon (Time)
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

ADV RX as written
RX 95/65

CrossFit WOD, July 9, 2020

PPLAdmin July 8, 2020

7/9/20

Metcon
Metcon (Time)
5 Rounds:
12 Weighted AbMat Sit-Ups
12 AbMat Sit-ups (Unweighted)
12 Hollow Rocks
200m Run

You choose the weight

CrossFit WOD, July 8, 2020

PPLAdmin July 7, 2020

7/8/20

Metcon
Metcon (Time)
2 Rounds For Time:
21 Power Cleans (115/85)
21 Box Jump Overs (24/20")
21 Front Squats (115/85)

Metcon
Metcon (Time)
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

RX 115/85

CrossFit WOD, July 7, 2020

PPLAdmin July 6, 2020

7/7/20

Gymnastics
Metcon (AMRAP – Reps)
AMRAP 8:
5 Burpees
3 Kipping HSPU
5 Burpees
6 Kipping HSPU
5 Burpees
9 Kipping HSPU
…
Add 3 Handstand Push-ups Each Round

RX DB S2OH 50/35

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30/24 Calorie Row
15 Deadlifts (225/155)

CrossFit WOD, July 6, 2020

PPLAdmin July 5, 2020

7/6/20

Weightlifting
Front Squat (Weight)
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

*NOT off the rack
*You can squat clean the *1st rep if needed
*ADD Weight each set

Metcon
Metcon (Time)
21-15-9:
T2B
Snatches (95/65)

Directly Into…

9-15-21:
Calorie Row
OHS (95/65)

CrossFit WOD, July 3, 2020

PPLAdmin July 2, 2020

7/3/20
Derek and Ahni Halford are having a July 4th party 2pm until Fireworks on Saturday. All CFA people are invited. They ask for you to please bring a side dish on odd number addresses, deserts on even and bring your own chairs. Please RSVP through text to Derek’s cell 704-530-6151

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

Build in weight for set 1,2,3 then maintain same weight for set 3,4,5
In WODify log 3×1 for set 3,4,5

Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

ADV RX as written
RX 135/95

CrossFit WOD, July 2, 2020

PPLAdmin July 1, 2020

7/2/20

Metcon
Metcon (AMRAP – Reps)
6-4-2
Minute Row
1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

Score is total Calories

CrossFit WOD, July 1, 2020

PPLAdmin June 30, 2020

7/1/20

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over DB
15 Double DB Squats (50’s/35’s)
10 Over-and-Back Hops Over DB
5 Devil Presses (50’s/35’s)

-Goal is to complete the work for time and rest until the next 4-minute window begins.
-Your goal is to try to have a 1 minute rest
-For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
-Score is the slowest of the 5
-Rounds begin on the [0-4-8-12-16]

OVER-AND-BACK HOPS OVER DB
You’ll hop over 1 db
Over and back is equal to 1 rep [20 total hops]

Strategy:
-The goal is to move with a purpose through these 5 stations
-Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
-More than likely your first round will be the slowest round
-From there, look to hold that speed or find one place to pick up the pace
-In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
-After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time.

CrossFit WOD, June 30, 2020

PPLAdmin June 29, 2020

6/30/20

Metcon
Metcon (Time)
For Time:
100 DU, 50 Sit-ups
25 Kipping HSPU
80 DU, 40 Sit-ups
20 Kipping HSPU
60 DU, 30 Sit-ups
15 Kipping HSPU
40 DU, 20 Sit-ups
10 Kipping HSPU
20 DU, 10 Sit-ups
5 Kipping HSPU

Every 4 Minutes [Starting at 0:00]: 15/12 Calorie Row

ADV RX as written
RX DU 50, 40, 30, 20, 10 and 95/65 Push Press or HSPU

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