WOD

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CrossFit WOD, June 29, 2020

PPLAdmin June 28, 2020

6/29/20

Weightlifting
Front Squat (Weight)
From the ground
Front Squat "10-8-6-4-2"
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

You can squat clean the first rep. Add weight every round. Record your set of 2

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

ADV RX as written
RX C2B and (115/80)

CrossFit WOD, June 27, 2020

PPLAdmin June 26, 2020

6/27/19
Saturday WOD
Westport swim club 8:15 AM bring a towel and goggles.

New Section

Metcon
Metcon (Time)
Teams of 4:
20 (25m Laps each) relay style

Bring goggles & towel & dry socks

CrossFit WOD, June 26, 2020

PPLAdmin June 25, 2020

6/26/20
This Saturday we will be doing our work out at Westport swim club. Please let me know if you will be there so I can tell Willie how many waivers to print out. We will start at 8:15 AM.
You will need to be prepared for swimming relays. Bring a towel and a dry pair socks and sneakers in case we run afterwards. Most of the work out will be swimming.

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

Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk

-increase loading
-"Low Hang" is defined as just below the knee
-The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
-These 4 reps are designed to be completed without letting go of the bar
-Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]

Metcon
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

CrossFit WOD, June 24, 2020

PPLAdmin June 23, 2020

6/24/20

Metcon
Metcon (3 Rounds for reps)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Clean and Jerks (95/65)

Goal is to complete each round in 4 minutes to give yourself one minute rest

Optional Extra Strength Work
Metcon
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes or hanging from Pull-up bar

Work off the rack, choose weights for your presses that allow you to complete each set unbroken
• You can increase in weight with each set or stay at the same weight across
• After each set (9 times) hold for a 15 second L-Sit

CrossFit WOD, June 23, 2020

PPLAdmin June 22, 2020

6/23/20

Metcon
Metcon (Time)
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50m Single DB OH Walking Lunge (Left)
50m Single DB OH Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press

ADV RX (50/35)
RX (35/20) 60 Air squats in place of pistols

Extra Gymnastics Work
Metcon (Time)
21-18-15-12-9:
KBS (24/16KG)
Kipping HSPU

After Each Round: 48’ HSWalk (8mats)

ADV RX as written
RX KBS(24/16kg) and DB Push Press and DB bear crawl (50/35)

CrossFit WOD, June 22, 2020

PPLAdmin June 21, 2020

6/22/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar MU
8 Front Squats (185/135)
15/10 Cal Row
15 T2B

Rest 3 Minutes

AMRAP 7:
4 Bar MU
8 Front Squats (155/105)
15/10 Cal Row
15 T2B

ADV RX as written
RX R1: (155/105) R2: (135/95) and C2B in place of Bar MU

CrossFit WOD, June 19, 2020

PPLAdmin June 18, 2020

6/19/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Snatches (115/85)
40 DU
20 Burpees
40 DU

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