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CrossFit WOD, January 11, 2023
PPLAdmin
January 10, 2023
CrossFit – Wed, Jan 11
Deadlift (3 RM touch and go)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>
CrossFit WOD, January 11, 2023
PPLAdmin
January 10, 2023
CrossFit – Wed, Jan 11
Deadlift (3 RM touch and go)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>
CrossFit WOD, January 10, 2023
PPLAdmin
January 9, 2023
CrossFit – Tue, Jan 10
Weightlifting
<p>Choose OHS OR FRONT SQUAT</p>
Overhead Squat (Work up to a 1 RM
Off the rack)
Off the rack)
Front Squat (Weight)
<p>Work to 1 RM</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 3</p><p>400m Run</p><p>21 OHS</p><p>MAX HSPU</p><p> </p><p>REST 3 minutes</p><p> </p><p>AMRAP x 3</p><p>400m Run</p><p>18 OHS</p><p>max HSPU</p><p> </p><p>REST 3 minutes</p><p> </p><p>AMRAP</p><p>400m Run</p><p>15 OHS</p><p>Max HSPU</p><p> </p><p>REST 3 min</p><p> </p><p>AMRAP X 3</p><p>400m Run</p><p>12 OHS</p><p>Max HSPU</p><p> </p><p>115/85</p>
CrossFit WOD, January 9, 2023
PPLAdmin
January 8, 2023
CrossFit – Mon, Jan 9
Split Jerk (Build to 1 RM off the rack)
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds for time</p><p>50 Pistols</p><p>10 Ring MU</p><p>20 Hang Power Cleans 165/115</p><p>50 Deadlifts 165/115</p><p> </p><p>RX RMU =Bar MU and Pistols =50 Lunges each Athlete</p>
CrossFit WOD, January 9, 2023
PPLAdmin
January 8, 2023
CrossFit – Mon, Jan 9
Split Jerk (Build to 1 RM off the rack)
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds for time</p><p>50 Pistols</p><p>10 Ring MU</p><p>20 Hang Power Cleans 165/115</p><p>50 Deadlifts 165/115</p><p> </p><p>RX RMU =Bar MU and Pistols =50 Lunges each Athlete</p>
CrossFit WOD, January 7, 2023
PPLAdmin
January 6, 2023
CrossFit – Sat, Jan 7
Metcon (Time)
<p>Partner WOD</p><p>4 Rounds</p><p>400m Run</p><p>6 Rope Climbs</p><p>14 Push Jerks 165/115</p><p> </p><p>RX 135/95</p>
CrossFit WOD, January 6, 2023
PPLAdmin
January 5, 2023
CrossFit – Fri, Jan 6
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
<p>This workout is all about getting through rounds 8-10</p><p>Transition are key. Move consistently and quickly into each movement. If capable hit your chest first on the burpees to eliminate half the movement.<br />Start with your bar loaded around 75% of your max.</p><p>mid you finish around the 5</p>
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
CrossFit WOD, January 5, 2023
PPLAdmin
January 4, 2023
CrossFit – Thu, Jan 5
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>
CrossFit WOD, January 5, 2023
PPLAdmin
January 4, 2023
CrossFit – Thu, Jan 5
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>
CrossFit WOD, January 4, 2023
PPLAdmin
January 3, 2023
CrossFit – Wed, Jan 4
Squat Snatch (On the 2:30 x 6)
<p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p><p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p>
Metcon (Time)
<p>18-16-14-12-10 Burpees</p><p>50-40-30-20-10 Wallballs 20/14</p><p>25-20-15-10-5 Hang Power Snatches 75/55</p>
