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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>
CrossFit WOD, January 7, 2023
PPLAdmin
January 6, 2023
CrossFit – Sat, Jan 7
Metcon (Time)
<p>Partner WOD</p><p>4 Rounds</p><p>400m Run</p><p>6 Rope Climbs</p><p>14 Push Jerks 165/115</p><p> </p><p>RX 135/95</p>
CrossFit WOD, January 6, 2023
PPLAdmin
January 5, 2023
CrossFit – Fri, Jan 6
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
<p>This workout is all about getting through rounds 8-10</p><p>Transition are key. Move consistently and quickly into each movement. If capable hit your chest first on the burpees to eliminate half the movement.<br />Start with your bar loaded around 75% of your max.</p><p>mid you finish around the 5</p>
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
CrossFit WOD, January 5, 2023
PPLAdmin
January 4, 2023
CrossFit – Thu, Jan 5
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>
CrossFit WOD, January 5, 2023
PPLAdmin
January 4, 2023
CrossFit – Thu, Jan 5
Metcon (Time)
<p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>
CrossFit WOD, January 4, 2023
PPLAdmin
January 3, 2023
CrossFit – Wed, Jan 4
Squat Snatch (On the 2:30 x 6)
<p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p><p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p>
Metcon (Time)
<p>18-16-14-12-10 Burpees</p><p>50-40-30-20-10 Wallballs 20/14</p><p>25-20-15-10-5 Hang Power Snatches 75/55</p>
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
