WOD
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CrossFit WOD, January 3, 2023
PPLAdmin
January 2, 2023
CrossFit – Tue, Jan 3
Deadlift (On the 3:00 x 4 Sets
1 Rep @85-90%)
1 Rep @85-90%)
<p>Same weight for all 4 sets</p><p>recommended warm-up</p><p>5 reps light weight</p><p>3 reps moderate weight</p><p>1-2 reps as needed to keep building to your 85-90%</p>
Metcon (Time)
<p>Partner WOD</p><p>6 Rounds For Time:</p><p>4 Ring MU</p><p>8 HSPU</p><p>16 DB Clean & Jerk 70/50</p><p> </p><p>RX C2B & 50/35</p><p> </p><p>DB C&J: one DB and alternate sides every rep</p>
CrossFit WOD, January 2, 2023
PPLAdmin
January 1, 2023
CrossFit – Mon, Jan 2
Front Squat (Weight)
<p>Every 2:30 x 6</p><p>7 reps @65%<br />5 reps @70%<br />3 reps @75%<br />7 reps @70%<br />5 reps 75%<br />3 reps @80%</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 4</p><p>21/15 Cal Row</p><p>21 T2B</p><p>21 Front Squats 95/65</p><p> </p><p>Rest 4 minutes</p><p> </p><p>AMRAP X 4</p><p>15/12 Cal Row</p><p>15 T2B</p><p>15 Front Squats 115/85</p><p> </p><p>Rest 4 minutes</p><p> </p><p>AMRAP X 4</p><p>9/6 Cal Row</p><p>9 T2B</p><p>9 Front Squats 135/95</p>
CrossFit WOD, December 31, 2022
PPLAdmin
December 30, 2022
CrossFit – Sat, Dec 31
Metcon (Time)
<p>10-9-8-7-6-5-4-3-2-1</p><p>DB Thrusters 50/35</p><p>C2B</p><p> </p><p>After each round 25 DU</p>
CrossFit WOD, December 30, 2022
PPLAdmin
December 29, 2022
CrossFit – Fri, Dec 30
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit WOD, December 29, 2022
PPLAdmin
December 28, 2022
CrossFit – Thu, Dec 29
Metcon (Time)
<p>10 Rounds</p><p>10 Step ups</p><p>2 Rope Climbs</p><p>5 Mat Lengths DB Lunges 50/35 or 24/16KG</p><p> </p><p>RX</p><p>50m Farmers Carry 50/35lb or 24/16KG</p>
CrossFit WOD, December 28, 2022
PPLAdmin
December 27, 2022
CrossFit – Wed, Dec 28
Weight Lifting
<p>Choose either Squat Snatch or Front Sq</p>
Squat Snatch (Weight)
<p>2 reps @ 75%<br />1 reps @ 80%<br />1 rep @ 85%</p><p>2 reps @ 75%<br />1 rep @ 80%<br />1 reps @ 85%</p>
Front Squat (Weight)
Metcon (Time)
<p>Partner WOD</p><p>10 Ring MU</p><p>20 Power Snatches 95/65</p><p>20 Bar Facing Burpees</p><p>10 Ring MU 115/85</p><p>14 OHS</p><p>14 Bar Facing Burpee</p><p>10 Ring MU</p><p>10 Squat Snatch 135/95</p><p>10 Bar Facing Burpees</p><p><br />RX</p><p>C2B</p><p>75/55</p><p>95/65</p><p>115/85</p>
CrossFit WOD, December 27, 2022
PPLAdmin
December 26, 2022
CrossFit – Tue, Dec 27
Back Squat (Weight)
<p>On the 2:30x 6</p><p>6 reps 70%</p><p>4 reps 75%</p><p>2 reps 80%</p><p>6 reps 70%</p><p>4 reps 75%</p><p>2 reps 80%</p>
Metcon (Time)
<p>Partner WOD</p><p>60 T2B</p><p>1 Mile Run</p><p>60T2B</p><p>1 mile run</p>
CrossFit WOD, December 26, 2022
PPLAdmin
December 25, 2022
CrossFit – Mon, Dec 26
Squat Clean and Jerk (Weight)
<p>Squat Clean & Jerk</p><p>On the 2:30 x 6 Sets:</p><p><br />Set 1: 2 Reps @ 75%<br /><br />Set 2: 1 Rep @ 80%<br /><br />Set 3: 1 Rep @ 85%<br /><br />Set 4: 2 Reps @ 75%<br /><br />Set 5: 1 Rep @ 80%<br /><br />Set 6: 1 Rep @ 85%</p><p><br />*All Percentages Based Off 1RM Clean &Jerk<br />*Can Push Jerk or Split Jerk<br /> </p>
Metcon (Time)
<p>3 Rounds</p><p>10 Squat Cleans (135/95)</p><p>10 Push Jerks (135/95)</p>
CrossFit WOD, December 23, 2022
PPLAdmin
December 22, 2022
CrossFit – Fri, Dec 23
Squat Snatch (On the 2:30 x 6:)
<p>Set 1: 2 Reps 75%</p><p>Set 2: 2 Reps 80%</p><p>Set 3: 1 Rep 85%</p><p>Set 4: 2 Reps 75%</p><p>Set 5: 2 Reps 80%</p><p>Set 6: 1 Rep 85%</p>
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
