WOD
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CrossFit WOD, January 13, 2023
PPLAdmin
January 12, 2023
CrossFit – Fri, Jan 13
Floor Press (Build to a 1 Rep Max)
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
CrossFit WOD, January 12, 2023
PPLAdmin
January 11, 2023
CrossFit – Thu, Jan 12
Metcon (Time)
<p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</p>
CrossFit WOD, January 12, 2023
PPLAdmin
January 11, 2023
CrossFit – Thu, Jan 12
Metcon (Time)
<p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</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 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 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>
