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CrossFit WOD, January 23, 2023
PPLAdmin
January 22, 2023
CrossFit – Mon, Jan 23
Floor Press (6x 4-5 reps same weight for all reps)
<p>On the 2:30 x 6</p><p>4-5 reps 65-70%</p>
Metcon (AMRAP – Reps)
<p>AMRAP X 7</p><p>1,500/1,200M Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into…..</p><p> </p><p>AMRAP X 5</p><p>1,000/800m Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into….</p><p> </p><p>AMRAP X 3</p><p>500/400M Row</p><p>Max DB Floor Press 50/35</p>
CrossFit WOD, January 21, 2023
PPLAdmin
January 20, 2023
CrossFit – Sat, Jan 21
Metcon (Time)
<p>Partner WOD For Time:</p><p>1 Mile Run</p><p>40 Clean & Jerks</p><p>800m Run</p><p>40 Clean & Jerks</p><p>1 Mile Run</p><p> </p><p>Barbell 155/105</p><p>RX 135/95</p>
CrossFit WOD, January 20, 2023
PPLAdmin
January 19, 2023
CrossFit – Fri, Jan 20
Back Squat (On the 2:30 x 6 Sets:
)
)
<p>5 reps @ 75%</p><p>3 reps @80%</p><p>1 rep @80%</p><p>5 reps @80%</p><p>3 reps @80%</p><p>1 rep @85%</p>
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
<p>Athletes who can do 10-15 RMU when fresh suggested….</p><p>10 Rounds: 4 RMU + 12 WB then 80 Cal Row</p><p>It pays to push the row. If you choose to row between these movements your pace will end up being much slower and more of a recovery. If you save it for the end you can give it what you’ve got.</p><p> </p><p>Athletes who can do 6-9 RMU when fresh suggested….</p><p>A) Rounds of:</p><p>1-3 RMU</p><p>8 Cal Row</p><p>12 WB</p><p>B) AMRAP 10:</p><p>Max Ring MU</p><p>At the 10:00 mark….</p><p>80 Cal Row</p><p>120 WB</p><p> </p><p>Athletes who can do 0-5 RMU when fresh suggested….</p><p>5 Rounds:</p><p>20 WB</p><p>13 Cal Row (15 cal on the last round)</p><p>Try for a few RMU in the start then finish the WB & Row and if time is left try for more RMU</p>
CrossFit WOD, January 19, 2023
PPLAdmin
January 18, 2023
CrossFit – Thu, Jan 19
Metcon (Time)
<p>10 Rounds</p><p>8 KBS 24/16kg</p><p>8 Box Step ups</p><p>10 Calorie Bike</p>
CrossFit WOD, January 18, 2023
PPLAdmin
January 17, 2023
CrossFit – Wed, Jan 18
Deadlift (On the 3:00 x 3 sets @ 85%
5 Reps)
5 Reps)
<p>Same weight across and it does not have to be TNG</p>
Head Over Heels (Time)
<p>AMRAP 5:</p><p>Max T2B</p><p> </p><p>On the minute (starting @ 0:00)</p><p>9 Deadlifts</p><p> </p><p>Rest 2 Minutes</p><p> </p><p>AMRAP 5:</p><p>Max HSPU</p><p> </p><p>On the minute</p><p>9 Deadlifts</p><p> </p><p>Barbell: 185/135 lb</p>
<p>Load should not exceed 65% of 1 RM</p><p>T2B goal should be at least 7 per minute</p><p> </p><p>Score – enter reps completed each AMRAP</p>
CrossFit WOD, January 17, 2023
PPLAdmin
January 16, 2023
CrossFit – Tue, Jan 17
Shoulder Press (6x 2-3 reps)
<p>On the 2:30 x 6 sets:</p><p>2-3 Reps between 80-90%</p><p>Same weight across</p>
Walk the Line (Time)
<p>5 Rounds For Time:</p><p>9 C2B</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p>60 DU</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p> </p><p>18 minute Time Cap</p><p> </p><p>DB (50/35 lb’s)</p><p>Hold DB’s at your sides</p>
<p>Aim to hold maximal sustainable pace throughout.</p><p>C2B aim to finish in less than a minute.</p><p>Lunges begin behind the line and both feet finish fully over the line. Take breaks where needed but aim for 30s on the lunges.</p><p>DU aim to complete in 1:30 or less</p><p> </p><p>*Score is total time. If capped, add 1s for every missed rep. A full completed 30ft. section = 1 Rep</p>
CrossFit WOD, January 14, 2023
PPLAdmin
January 13, 2023
CrossFit – Sat, Jan 14
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds</p><p>30 Snatches 115/85</p><p>200 DU</p><p>800m Run</p><p> </p><p>RX 95/65</p>
