WOD

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CrossFit WOD, August 30, 2023

August 29, 2023

CrossFit – Wed, Aug 30

Shoulder Press (5×3 climbing)

Rest 1-2 minutes between sets

Start first working set around 80%

Metcon

5 Rounds

12 Push-Press (135/95)

20 Lunges In place

Extra Work (Time)

Any machine

5,000m

CrossFit WOD, August 29, 2023

August 28, 2023

CrossFit – Tue, Aug 29

Power Clean (Weight)

Set 1: 4 Hang Power cleans @ 70%

Set 2: 3 Hang Power cleans @ 75%

Set 3: 2 Hang Power cleans @ 80%

Set 4: 4 Hang Power cleans @ 75%

Set 5: 3 Hang Power cleans @ 70%

Set 6: 2 Hang Power cleans @ 85%

Set 7: 4 Hang Power Snatch @ 76% 84LB

Set 8: 3 Hang Power Snatch @ 82% 90LB

Set 9: 2 Hang Power Snatch @ 88% 97LB

*Rest 1-2 Minutes Between Sets
*Percentages Based On 1RM Power Snatch

Metcon (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 7:

40 Dumbbell Snatches 50 / 35 lb
800 Meter Run
Max Rope Climbs

Rest 3 Minutes Between Rounds.

CrossFit WOD, August 28, 2023

August 27, 2023

CrossFit – Mon, Aug 28

Back Squat (5×5 )

Back Squat

5 Sets [Building To Heavy]:
5 Back Squats

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%

Metcon (Time)

For Time:
30 Front Squats 155 / 105 lb

60 Box Jumps
1,000/900 Meter Row

RX 135/95

This is done in the order shown. Finish each movement before you move to the next one.

– Let’s see if we can hold onto the barbell a little longer than we want to. Aim for 1-4 sets here.

– Ramp up your speed on the rower every 200m or so. There is nothing left after this so let’s push through to the finish.

CrossFit WOD, August 26, 2023

August 25, 2023

CrossFit – Sat, Aug 26

Metcon (AMRAP – Rounds and Reps)

Partner WOD

45 minute AMRAP

1,000m Row

50 Burpees

50 Box Jumps

800m Run

CrossFit WOD, August 25, 2023

August 24, 2023

CrossFit – Fri, Aug 25

Deadlift (5×3 Build to a heavy set of 3)

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs 20/14lb

*On the minute 5 Deadlifts 225/155

Starting on deadlifts. Score is total number of wallballs

Extra Work (AMRAP – Reps)

On the Minute x20

Minute 1: Row Calories

Minute 2: Shuttle Runs

Minute 3: Sit-ups

Minute 4: Rest

Shuttle Run 4 mats is one rep

CrossFit WOD, August 24, 2023

August 23, 2023

CrossFit – Thu, Aug 24

Partner WOD (Time)

Cash In: 100/80 Calorie Echo Bike

40-30-20

Power Clean 135/95

Push-ups

Stretch

Cobra

Frog

Pike

Couch

Hip

child’s pose/cobra

CrossFit WOD, August 23, 2023

August 22, 2023

CrossFit – Wed, Aug 23

Push Jerk (5×5 build to a heavy set of 5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

7 T2B

5 DB Thrusters 50/35

30 DU

Extra Work

5,000m Any machine or mix and match.

ski erg/rower/and echo bike track meters

CrossFit WOD, August 22, 2023

August 21, 2023

CrossFit – Tue, Aug 22

CrossFit WOD, August 21, 2023

August 20, 2023

CrossFit – Mon, Aug 21

Front Squat (Build to a Heavy set of 3)

Metcon (Time)

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85
1 Rope Climb

Time Cap: 15 Minutes

RX = 1 Rope climb is 5 C2B

CrossFit WOD, August 19, 2023

August 18, 2023

CrossFit – Sat, Aug 19

Metcon (Time)

Partner WOD

5 Rounds For Time

400m Run
60 Sit-ups
30 Deadlifts 250 / 165 lb

WOD

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