WOD
No WOD available
CrossFit WOD, February 10, 2023
PPLAdmin
February 9, 2023
CrossFit – Fri, Feb 10
Clean and Jerk (3 Cleans + 2 Front Squats + 1 Jerk)
<p>Build to a heavy set</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:</p><p>50 Pistols</p><p>50 Deadlifts</p><p>40 Bar-Facing Burpees</p><p>40 Power Cleans</p><p>30 T2B</p><p>30 Front Squats</p><p>20 C2B</p><p>20 Push Jerks</p><p>10 Bar MU</p><p>10 Thrusters</p><p>Barbell 135/95</p><p> </p><p>RX</p><p>Pistols = Air Squats</p><p>C2B = Pull-ups</p><p>MU = C2B</p><p>Barbell = 115/85</p>
CrossFit WOD, February 9, 2023
PPLAdmin
February 8, 2023
CrossFit – Thu, Feb 9
Metcon
<p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon</p><p>Spiderman</p><p>Frog</p><p>Straddle</p>
Metcon (AMRAP – Reps)
<p>5 Rounds:</p><p>1:00 max Shuttle Runs (4 mat lengths)</p><p>down and back =1</p><p>1:00 max DB Hang Power Snatches</p><p>1:00 max box jump overs (24/20")</p><p>1:00 Rest</p>
CrossFit WOD, February 8, 2023
PPLAdmin
February 7, 2023
CrossFit – Wed, Feb 8
Back Squat (Weight)
<p>Build to Heavy Single</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 10:</p><p>1-2-3-4-5……Rope Climbs</p><p>5-10-15-20-25…Wallballs (20/14lb)</p><p> </p><p>5 Pull-ups = 1 Rope Climb</p><p>5 T2B = 1 Rope Climb</p><p>6 Alt. DB Plank Rows = 1 Rope Climb</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 6, 2023
PPLAdmin
February 5, 2023
CrossFit – Mon, Feb 6
Clean (1 complex for max load)
<p>Work up to heavy set of:</p><p>1 Clean + 1 Front Squat</p><p>Clean can be power or sq</p>
Metcon (Time)
<p>Partner WOD</p><p>80 Hang Snatches (75/55)</p><p>then…..</p><p>5 Rounds:</p><p>400m Run</p><p>20 OHS (75/55)</p><p> </p><p>ADV RX (95/65)</p>
CrossFit WOD, February 6, 2023
PPLAdmin
February 5, 2023
CrossFit – Mon, Feb 6
Clean (1 complex for max load)
<p>Work up to heavy set of:</p><p>1 Clean + 1 Front Squat</p><p>Clean can be power or sq</p>
Metcon (Time)
<p>Partner WOD</p><p>80 Hang Snatches (75/55)</p><p>then…..</p><p>5 Rounds:</p><p>400m Run</p><p>20 OHS (75/55)</p><p> </p><p>ADV RX (95/65)</p>
CrossFit WOD, February 6, 2023
PPLAdmin
February 5, 2023
CrossFit – Mon, Feb 6
Clean (1 complex for max load)
<p>Work up to heavy set of:</p><p>1 Clean + 1 Front Squat</p><p>Clean can be power or sq</p>
Metcon (Time)
<p>Partner WOD</p><p>80 Hang Snatches (75/55)</p><p>then…..</p><p>5 Rounds:</p><p>400m Run</p><p>20 OHS (75/55)</p><p> </p><p>ADV RX (95/65)</p>
