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CrossFit WOD, September 4, 2021

9/4/21

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time
200 DU
30 C2B
40 Single DB Box Step ups (50/35)

Warm-up

CrossFit WOD, September 3, 2021

9/3/21

Warm-up
Metcon (AMRAP – Reps)
EMOM x 3
3 Strict Pull ups

Weightlifting
Power Snatch (4×3 65-70% 1RM across)
Every 90 seconds
0:00, 1:30, 3:00, 4:30
Snatch (3×1 across)
Starting on the
8:00 – 10:00 – 12:00

3 Sets:
5 Snatch Push Press
1 OHS

60% 1RM Snatch

this can be off the rack

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)

2 minute Rest

AMRAP x 10
15/12 Cal Row
9 Deadlifts 275/185

CrossFit WOD, September 2, 2021

9/2/21

Metcon
Metcon (4 Rounds for reps)
3 x 400m (moderate pace)
90 sec rest between sets

3 x 200m (Faster pace)
90 sec rest between sets

then…….

3 x 500m Row
90 sec rest between sets

3 x 200m Row
90 sec rest between sets

CrossFit WOD, September 1, 2021

9/1/21

Weightlifting
Deadlift (6×3 TNG Climbing to a heavy set)

Metcon
Metcon (Time)
For Time:
24/18 Cal Bike
15 Clean & Jerk
24/18 Cal Bike
12 Clean & Jerk
24/18 Cal Bike
9 Clean & Jerk
25/18 Cal Bike

RX 115/85

CrossFit WOD, August 30, 2021

8/30/21

Gymnastics
Metcon (5 Rounds for reps)
Strict Pull-ups
5 Sets
you choose the reps.

Metcon

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 20
ADV RX
2 Ring MU
4 Snatches 135/95
6 Box Jump Overs (24/20")

RX
2 Bar MU
4 Clean and Jerks (135/95)
6 Box Jump Overs (24/20")

(On the 0 – 5 – 10 – 15):
500/400m Row

Modifications:
MU = C2B/Pull-ups/Ring Rows

CrossFit WOD, August 28, 2021

8/28/21

Metcon
Metcon (Time)
4 Rounds For Time:
20 Single DB Hang Clean & Jerk
20 Single DB Thrusters
400m Run

*DB movements switch hands every 5 reps

*DB (50/35)

CrossFit WOD, August 27, 2021

8/27/21
We have two teams competing this Saturday right down the road at DHF.
WOD Times:
Cambell & Jill (Teenasters) 8:30am, 10:25am, 12:30pm, 2:40pm

Allison & Cassidy (Swole Sisters) 9:05, 11:00, 1:00, 2:55, 3:15

Weightlifting
Back Squat (10-10-8-8-6-6)
Set 1-2 60%
Set 3-4 65%
Set 5-6 70%

2-3 minutes rest between sets

Metcon
Metcon (AMRAP – Rounds)
AMRAP x 20
5 Bar MU
10 DB Devils Press 50/35
15 Wallballs 20/14
20 DU

RX C2B

CrossFit WOD, August 26, 2021

8/26/21

Metcon
Metcon (Time)
Round 1:
20 T2B
800m Run
48/36 Cal Bike
1000m Row

Round 2:
20 T2B
600m Run
36//27 Cal Bike
800m Row

Round 3:
20 T2B
400m Run
24/18 Cal Bike
600m Row

CrossFit WOD, August 25, 2021

8/25/21

Weightlifting
Power Clean (Build to a heavy single)

Metcon
Metcon (Time)
4 Rounds For Time:
400m Row
10 – 8 – 6 – 2
Deficit Handstand Push-ups (2"/1")
Hang Snatch (115/80)

RX Barbell (75/55 )HSPU no deficit

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