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CrossFit WOD, July 21, 2023

July 20, 2023

CrossFit – Fri, Jul 21

Power Clean (Build to Heavy Single)

This will be done with a 10 minute running clock

Push Jerk (1-6-1-6-1-6)

15 minute running clock

Set 1: 1 Push Jerk @85%

Set 2: 6 Push Jerks @70%

Set 3: 1 Push Jerk @85%

Set 4: 6 Push Jerks @75%

Set 5: 1 Push Jerk @85%

Set 6: 6 Push Jerks @80%

Record last set of 6

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round DT 135/95

1-2-3……Rope Climbs

1 Round of “DT”

12 DL

9 Hang Power Cleans

6 Push Jerks

RX Strict Pull-ups in place of rope climbs

CrossFit WOD, July 20, 2023

July 19, 2023

CrossFit – Thu, Jul 20

Metcon (Time)

3 Rounds For Time:

1,000/800m Row

50-30-10 Pressing Reps

50 Air Squats

Round 1: Burpees

Round 2: HSPU

Round 3: Wall Walks

Scaling options

HSPU – DB Push Press

Wall Walks – Devils Press or Slamballs

CrossFit WOD, July 19, 2023

July 18, 2023

CrossFit – Wed, Jul 19

Shoulder Press (Strict Press
Build to a heavy set of 10)
Metcon (Time)

3 Rounds For Time:

600m Run

30-20-10 T2B

30 DB Lunges in place (reverse or forward)

DB (50/35)

20 minute Time Cap

Extra Work (AMRAP – Reps)

8 Minute Row

1 minute rest

8 Minute Echo Bike

1 minute rest

8 Minute Ski Erg

CrossFit WOD, July 18, 2023

July 17, 2023

CrossFit – Tue, Jul 18

Metcon (Time)

Team of 4:

400 Calories on Echo Bike

1,000 DU

200 DB Hang Power Snatches (50/35)

Please do not drop the DB

*One person working at each movement at all times which will leave one person resting

*Partition however you would like and rotate movements however you would like.

CrossFit WOD, July 17, 2023

July 16, 2023

CrossFit – Mon, Jul 17

Back Squat (6×3 70% across same weight for all 6 sets.)
Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40/30 Cal Row

20 Thrusters 75/55

10 Bar MU

RX 10 C2B

Extra Work (Time)

Run Conditioning

6 Rounds

400m Run

20 GHD Sit-ups

CrossFit WOD, July 15, 2023

July 14, 2023

CrossFit – Sat, Jul 15

Metcon (Time)

6 Rounds:

500 Meter Row

7-5-3 Ring Muscle-ups

10 Power Snatches 115 / 85 lb

RX Bar MU

CrossFit WOD, July 14, 2023

July 13, 2023

CrossFit – Fri, Jul 14

Deadlift (Build to heavy set 10 TNG )
Metcon (AMRAP – Reps)

AMRAP 15:

[2 Rounds]:

800 Meter Run

50 Wallballs 20 / 14 lb to 10/9ft.

Directly Into…

Max Over the BarBurpees

Athletes will fight to get to the burpees in this tight 15 minute window.

– Run: Should take 4:30 or less to complete.

– Wallballs: Should take 3:00 or less to complete.

Score is reps on Bar-Facing Burpees: Try to have at least 30s

– Score: Total burpee reps (do not include the running/wallballs).

CrossFit WOD, July 13, 2023

July 12, 2023

CrossFit – Thu, Jul 13

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

40 AbMat Sit-ups

21 Kettlebell Swings 24 / 16 KG

12 Push-ups

CrossFit WOD, July 12, 2023

July 11, 2023

CrossFit – Wed, Jul 12

Back Squat (Weight)

Set 1: 1 back squat @ 70%

Set 2: 1 back squat @ 80%

Set 3: 4 x 3 back squats @ 80-85%

Marco (Time)
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
https://www.crossfit.com/workout/2015/07/05#/comments

CrossFit WOD, July 11, 2023

July 10, 2023

CrossFit – Tue, Jul 11

Triple Threat (AMRAP – Reps)

6 Rounds

Minute 1: 5 Power Cleans 155/105

Minute 2: 8 Box Jumps

Minute 3: 12/8 Cal Echo Bike

Minute 4: Rest

Ski Erg Extra Work

4 Set

2 minute ski Erg

1 minute DB bench press 50/35 lbs

Rest 1 minute btw sets

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