WOD
No WOD available
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 4, 2023
PPLAdmin
February 3, 2023
CrossFit – Sat, Feb 4
Metcon (Time)
<p>Partner WOD For Time:</p><p>4 rounds:</p><p>20 Deadlifts 315/205</p><p>20 Deficit HSPU (50/25)</p><p>20 Over the Bar Burpees</p><p>HSWalk (8 mats/4 mats per person)</p><p> </p><p>RX HSPU = DB push press, Barbell 225/185, HSwalk = 8 Devils Press 4 each person</p><p>DB – (50/35)</p>
CrossFit WOD, February 3, 2023
PPLAdmin
February 2, 2023
CrossFit – Fri, Feb 3
Push Jerk (On the 2:30 x 6 sets)
<p>6 x 2-3 Push Jerks (78-88%)</p><p>warm up to your working set and then same weight for all 6 sets</p><p> </p><p>% based off of 1 RM Push Jerk</p><p>Off the Rack</p>
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
CrossFit WOD, February 2, 2023
PPLAdmin
February 1, 2023
CrossFit – Thu, Feb 2
Active Recovery (Time)
<p>5 Rounds</p><p>10 DB Floor Press</p><p>200′ DB Farmers Carry (50 Mat widths)</p><p>400m Row</p>
CrossFit WOD, February 1, 2023
PPLAdmin
January 31, 2023
CrossFit – Wed, Feb 1
Squat Clean and Jerk (On the 2:30 x 6 sets:)
<p>Set 1 & 2: 1 Rep 80%</p><p>Set 3: 1 Rep 85%</p><p>Set 4: 1 Rep 80%</p><p>Set 5: 1 Rep 85%</p><p>Set 6: 1 Rep 90%</p><p> </p><p>Push or Split Jerk</p><p>Warm up with lighter weight working up to your 80% for your first working set.</p>
Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
<p>20 minute time cap</p><p>*add reps left over to your time*</p><p>Modifications:</p><p>RMU = Bar MU or C2B or pull-ups</p><p>C&J = DB C&J or KB hang clean & jerk</p>
CrossFit WOD, January 31, 2023
PPLAdmin
January 30, 2023
CrossFit – Tue, Jan 31
Back Squat in place of OHS
Overhead Squat (On the 2:30 x 6 sets:)
<p>Set 1: 7 Reps 65%</p><p>Set 2: 5 Reps 70%</p><p>Set 3: 3 Reps 75%</p><p>Set 4: 7 Reps 65%</p><p>Set 5: 5 Reps 70%</p><p>Set 6: 3 Reps 75%</p><p> </p><p>Log your 2×3 @75%</p><p>If you Back Squat do not put it under OHS</p>
2-3 Zone (AMRAP – Reps)
<p>AMRAP 2-2-2-3:</p><p>ADV RX</p><p>15/12 Cal Row</p><p>9 Burpee Box Jump Overs (24/20")</p><p>Max T2B</p><p>Rest 1 minute between Rounds</p><p> </p><p>RX</p><p>12/9 Cal Row</p><p>6 Burpee Box Jump Overs (24/20")</p><p>Max T2B</p><p>Rest 1 minute between Rounds</p>
<p>Stimulus:</p><p>These are meant to be sprint intervals. Sprint through the row and the BBJO and then chip away at the T2B with the remaining time.</p><p>Goal is for the row to be completed in less than 1:00</p><p>BBJO completed in less than 1:00 leaving you at least :20 sec for T2B</p><p> </p><p>Score is total T2B</p>
Extra Work (AMRAP – Rounds and Reps)
<p>AMRAP 8:</p><p>3-6-9-12-15……add 3 reps for HSPU every rounds</p><p>6 DB Box Step Ups (24/20")</p><p>(50/35)</p>
CrossFit WOD, January 30, 2023
PPLAdmin
January 29, 2023
CrossFit – Mon, Jan 30
Weightlifting
<p>Alternate is Front Squ</p>
Squat Snatch (Weight)
<p>On the 2:00x 6 Sets:</p><p>Set 1: 1 Rep @ 70% -75%<br /><br />Set 2: 1 Rep @ 75-80%<br /><br />Set 3: 1 Rep @ 80-85%<br /><br />Set 4: 1 Rep @ 80%-85%<br /><br />Set 5: 1 Rep @ 85%-90%<br /><br />Set 6: 1 Rep btwn 85-90%</p><p><br />*All Percentages Based Off 1RM Squat Snatch<br /> </p>
Karabel (AMRAP – Rounds and Reps)
AMRAP 15:
3 Power Snatches (135/95)
15 Wallballs (20/14)
3 Power Snatches (135/95)
15 Wallballs (20/14)
CrossFit WOD, January 28, 2023
PPLAdmin
January 27, 2023
CrossFit – Sat, Jan 28
Metcon (Time)
<p>Partner WOD</p><p>1,000m Run</p><p>16 Rope Climbs</p><p>60 Synchronized Bar Facing Burpees</p><p>80 T2B</p><p>40 Deadlifts 275/185</p>
