WOD

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CrossFit WOD, February 2, 2023

PPLAdmin February 1, 2023

CrossFit – Thu, Feb 2

Active Recovery (Time)

5 Rounds10 DB Floor Press200′ DB Farmers Carry (50 Mat widths)400m Row

CrossFit WOD, February 1, 2023

PPLAdmin January 31, 2023

CrossFit – Wed, Feb 1

Squat Clean and Jerk (On the 2:30 x 6 sets:)

Set 1 & 2: 1 Rep 80%Set 3: 1 Rep 85%Set 4: 1 Rep 80%Set 5: 1 Rep 85%Set 6: 1 Rep 90% Push or Split JerkWarm up with lighter weight working up to your 80% for your first working set.

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Muscle-ups
Bodyweight clean and jerks

20 minute time cap*add reps left over to your time*Modifications:RMU = Bar MU or C2B or pull-upsC&J = DB C&J or KB hang clean & jerk

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:)

Set 1: 7 Reps 65%Set 2: 5 Reps 70%Set 3: 3 Reps 75%Set 4: 7 Reps 65%Set 5: 5 Reps 70%Set 6: 3 Reps 75% Log your 2×3 @75%If you Back Squat do not put it under OHS

2-3 Zone (AMRAP – Reps)

AMRAP 2-2-2-3:ADV RX15/12 Cal Row9 Burpee Box Jump Overs (24/20")Max T2BRest 1 minute between Rounds RX12/9 Cal Row6 Burpee Box Jump Overs (24/20")Max T2BRest 1 minute between Rounds

Stimulus: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.Goal is for the row to be completed in less than 1:00BBJO completed in less than 1:00 leaving you at least :20 sec for T2B Score is total T2B

Extra Work (AMRAP – Rounds and Reps)

AMRAP 8:3-6-9-12-15……add 3 reps for HSPU every rounds6 DB Box Step Ups (24/20")(50/35)

CrossFit WOD, January 30, 2023

PPLAdmin January 29, 2023

CrossFit – Mon, Jan 30

Weightlifting

Alternate is Front Squ

Squat Snatch (Weight)

On the 2:00x 6 Sets:Set 1: 1 Rep @ 70% -75% Set 2: 1 Rep @ 75-80% Set 3: 1 Rep @ 80-85% Set 4: 1 Rep @ 80%-85% Set 5: 1 Rep @ 85%-90% Set 6: 1 Rep btwn 85-90% *All Percentages Based Off 1RM Squat Snatch

Karabel (AMRAP – Rounds and Reps)

AMRAP 15:
3 Power Snatches (135/95)
15 Wallballs (20/14)

CrossFit WOD, January 28, 2023

PPLAdmin January 27, 2023

CrossFit – Sat, Jan 28

Metcon (Time)

Partner WOD1,000m Run16 Rope Climbs60 Synchronized Bar Facing Burpees80 T2B40 Deadlifts 275/185

CrossFit WOD, January 27, 2023

PPLAdmin January 26, 2023

CrossFit – Fri, Jan 27

CrossFit WOD, January 26, 2023

PPLAdmin January 25, 2023

CrossFit – Thu, Jan 26

Mobility

2:00 Child’s Pose2:00 Down Dog2:00 Pigeon Stretch2:00 Wrist Stretch2:00 Frog Stretch2:00 Hamstrings

Metcon (Time)

5 Rounds10 Single DB Devils Press20 AbMat sit-ups30 Single DB Box Step-ups (24/20") DB 50/35

CrossFit WOD, January 26, 2023

PPLAdmin January 25, 2023

CrossFit – Thu, Jan 26

Mobility

2:00 Child’s Pose2:00 Down Dog2:00 Pigeon Stretch2:00 Wrist Stretch2:00 Frog Stretch2:00 Hamstrings

Metcon (Time)

5 Rounds10 Single DB Devils Press20 AbMat sit-ups30 Single DB Box Step-ups (24/20") DB 50/35

CrossFit WOD, January 25, 2023

PPLAdmin January 24, 2023

CrossFit – Wed, Jan 25

Front Squat (6 Sets of 6-4-2-6-4-2)

6 reps @70%4 reps @75%2 reps @75%4 reps @75%2 reps @80%

CrossFit WOD, January 24, 2023

PPLAdmin January 23, 2023

CrossFit – Tue, Jan 24

Squat Snatch (6 sets of 2-2-1-1-1-1)

2 reps @70%2 reps @75%1 rep @80%1 rep @80%1 rep @80%1 rep @85% In place of Squat Snatch do Back Squat. We are Front Squating tomorrow. Please add performance under back squat and not under Squat Snatch.

Snake Bite (Time)

21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

WOD

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