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CrossFit WOD, August 18, 2023

August 17, 2023

CrossFit – Fri, Aug 18

Push Press (8-6-4)

Push Press + Box Jumps

8- 55% + 8 box jumps
6- 65% + 6 box jumps
4- 70% + 4 box jumps
8- 65% + 8 box jumps
6- 75% + 6 box jumps
4- 80% + 4 box jumps

1-2 minutes rest

CrossFit WOD, August 17, 2023

August 16, 2023

CrossFit – Thu, Aug 17

Metcon (Time)

7 Rounds:

500/400 Meter Row
12 T2B

Stretch

CrossFit WOD, August 16, 2023

August 15, 2023

CrossFit – Wed, Aug 16

Front Squat (5×5 then max reps)

Record max set
Set 1: 5 Front Squats @ 65%

Set 2: 5 Front Squats @ 73%

Set 3: 5 Front Squats @ 78%

Set 4: 5 Front Squats @ 78%

Set 5: 5 Front Squats @ 78%

Set 6: Max Front Squats @ 78%

Rest 1-2 Minutes Between Sets.

Metcon (Time)

Cash-In 100/80 calorie Bike
Then……

8 Rounds:
8 Single Dumbbell Box Step-ups (24″/20″)
10 Alternating Dumbbell Snatches 50 / 35 lb

CrossFit WOD, August 15, 2023

August 14, 2023

CrossFit – Tue, Aug 15

Metcon (AMRAP – Reps)

Strict Pull-ups
On the Minute x 15
Minutes 1-5: 3 Strict Pull-ups
Minutes 6-10: 2 Strict Pull-ups
Minutes 11-15: 1 Strict Pull-up

ADV RX Weighted pull-ups

Metcon (Time)

10 Rounds For Time (30 Minute Cap):
3 Clean and Jerks 155/105
200 Meter Run
1 Round of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX 135/95

CrossFit WOD, August 14, 2023

August 13, 2023

CrossFit – Mon, Aug 14

Back Squat (Weight)

Set 1: 8 Back Squats @ 65%

Set 2: 8 Back Squats @ 65%

Set 3: 8 Back Squats @ 65%

Set 4: 8 Back Squats @ 65%

Set 5: Max Back Squats @ 65%

Metcon (Time)

2 Rounds For Time:

21 Overhead Squats 115 / 85 lb
150 Double Unders
800/700M Row

800m Run

Time Cap: 28 minute time cap

CrossFit WOD, August 13, 2023

August 12, 2023

CrossFit – Sun, Aug 13

CrossFit WOD, August 12, 2023

August 11, 2023

CrossFit – Sat, Aug 12

Metcon (Time)

Cash In: 200/150 Calorie Echo Bike

5 Rounds

24 Burpee Box Jumps 24/20″

1,000/800m Row

10 Hang Snatch 95/65

CrossFit WOD, August 11, 2023

August 10, 2023

CrossFit – Fri, Aug 11

Clean and Jerk (Build to heavy set of 3 TnG)

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

2 Squat Cleans 135/95

40 DU

8 T2B

***Add 2 Squat Cleans every round

CrossFit WOD, August 10, 2023

August 9, 2023

CrossFit – Thu, Aug 10

Metcon (Time)

10 Rounds For Time (25 minute Time Cap)

8 Deadlifts (185/135)

6 Strict Ring Dips

4 Strict Pull-ups

200m Run

Stretch

Childs Pose

Cobra

Down Dog

Pigeon

Couch

Frog

Pike (hamstrings)

CrossFit WOD, August 9, 2023

August 8, 2023

CrossFit – Wed, Aug 9

Front Squat (4×5 then 1 set max reps 70% across)

Set 1 5 Reps

Set 2 5 Reps

Set 3 5 Reps

Set 4 5 Reps

Set 5 Reps

Set 6 Max reps

Omar (Time)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

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