WOD
No WOD available
CrossFit WOD, January 30, 2023
PPLAdmin
January 29, 2023
CrossFit – Mon, Jan 30
Weightlifting
<p>Alternate is Front Squ</p>
Squat Snatch (Weight)
<p>On the 2:00x 6 Sets:</p><p>Set 1: 1 Rep @ 70% -75%<br /><br />Set 2: 1 Rep @ 75-80%<br /><br />Set 3: 1 Rep @ 80-85%<br /><br />Set 4: 1 Rep @ 80%-85%<br /><br />Set 5: 1 Rep @ 85%-90%<br /><br />Set 6: 1 Rep btwn 85-90%</p><p><br />*All Percentages Based Off 1RM Squat Snatch<br /> </p>
Karabel (AMRAP – Rounds and Reps)
AMRAP 15:
3 Power Snatches (135/95)
15 Wallballs (20/14)
3 Power Snatches (135/95)
15 Wallballs (20/14)
CrossFit WOD, January 28, 2023
PPLAdmin
January 27, 2023
CrossFit – Sat, Jan 28
Metcon (Time)
<p>Partner WOD</p><p>1,000m Run</p><p>16 Rope Climbs</p><p>60 Synchronized Bar Facing Burpees</p><p>80 T2B</p><p>40 Deadlifts 275/185</p>
CrossFit WOD, January 26, 2023
PPLAdmin
January 25, 2023
CrossFit – Thu, Jan 26
Mobility
<p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p>
Metcon (Time)
<p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit WOD, January 26, 2023
PPLAdmin
January 25, 2023
CrossFit – Thu, Jan 26
Mobility
<p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p>
Metcon (Time)
<p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit WOD, January 25, 2023
PPLAdmin
January 24, 2023
CrossFit – Wed, Jan 25
Front Squat (6 Sets of 6-4-2-6-4-2)
<p>6 reps @70%</p><p>4 reps @75%</p><p>2 reps @75%</p><p>4 reps @75%</p><p>2 reps @80%</p>
CrossFit WOD, January 24, 2023
PPLAdmin
January 23, 2023
CrossFit – Tue, Jan 24
Squat Snatch (6 sets of 2-2-1-1-1-1)
<p>2 reps @70%</p><p>2 reps @75%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @85%</p><p> </p><p>In place of Squat Snatch do Back Squat. We are Front Squating tomorrow. Please add performance under back squat and not under Squat Snatch.</p>
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Squat Snatch, 95/65
CTB Pull-Ups
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>
