WOD

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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

CrossFit WOD, June 17, 2020

PPLAdmin June 16, 2020

6/17/20

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (165/115)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Clean and Jerks
Round 5: Clusters

ADV RX as written
RX 135/95

CrossFit WOD, June 16, 2020

PPLAdmin June 15, 2020

6/16/20

Metcon
Metcon (Time)
10 Rounds:
200m Run or 250m Row
9 Double DB Burpees (50’s/35’s)

Double DB Burpee is similar to the devils press but does not finish overhead. You simply Burpee and stand up with a dumbbell no jump just a dead lift.

CrossFit WOD, June 15, 2020

PPLAdmin June 14, 2020

6/15/20
CF Kids Monday & Wednesday
3pm zoom

Metcon
Metcon (Time)
4 Rounds:
200m Run
15 Thrusters (75/55)

Directly Into…

4 Rounds:
200m Row
15 Overhead Squats (75/55)

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