WOD
No WOD available
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>
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
