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CrossFit WOD, October 17, 2022

PPLAdmin October 16, 2022

CrossFit – Mon, Oct 17

Deadlift (Weight)

This is the start of our concentric Cycle. We will work our way to a 1RM on week 5. Every week we will increase % Deadlift 4-6 Sets: 1-3 Reps @ 70-75% of 1RM  *Rest As Needed Between Sets

Metcon (2 Rounds for reps)

AMRAP 7Max Snatch 115/85On the minute 7 T2B rest 6 minutes  AMRAP 7Max over the bar burpees On the minute 7 Push Press 115/85 start on the T2B & Push press  Rx 95/65Barbell should not exceed 70%  2 scores Snatches & Burpees

CrossFit WOD, October 15, 2022

PPLAdmin October 14, 2022

CrossFit – Sat, Oct 15

Metcon (Time)

Partner WOD For Time:
100-80-60-40-20:
DU
Sit-ups

Into…..
1 Mile Run
Into….
100 DU
10 Rope Climbs
80 DU
8 Rope Climbs
60 DU
6 Rope Climbs
40 DU
4 Rope Climbs
20 DU
2 Rope Climbs

Partners split the reps and run together. Do your sit-up at the same time

RX 3 Pull-ups for every rope climb

CrossFit WOD, October 14, 2022

PPLAdmin October 13, 2022

CrossFit – Fri, Oct 14

Deadlift (4-5 Sets 1-3 Reps @ 80-85%)

3 Second Pause about 1 inch off the floor/mid shin on the way up.

Ladies & Gentlemen (Time)

5 Rounds For Time:
3 Rounds of "Cindy"
1 Round of "DT" 155/105

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

1 Round of "DT":
12 DL
9 Hang Power Cleans
6 Push Jerks

RX 135/95

CrossFit WOD, October 13, 2022

PPLAdmin October 12, 2022

CrossFit – Thu, Oct 13

Metcon (Time)

3 Rounds:
800m Run or 1,000m Row
50 Single DB Box Step-ups
30 Single DB Hang Power Snatch

DB 50/35 lb switch arms every 5 reps on the hang power snatch

Mobility

2 Rounds of:
1 Minute: frog
1 Minute: pigeon
1 Minute: hamstrings
1 Minute: glutes
1 Minute: rollout

CrossFit WOD, October 12, 2022

PPLAdmin October 11, 2022

CrossFit – Wed, Oct 12

Shoulder Press (4-5 set 1-3 reps @ 80-85%)

3 second pause 1 inch off shoulders on the way up.

Metcon (Time)

For Time:
200m Run
200m Row
10 T2B

RX 7 T2B

Replace the run with 12/9 cal Bike

CrossFit WOD, October 11, 2022

PPLAdmin October 10, 2022

CrossFit – Tue, Oct 11

Back Squat (4-5 Sets 1-3 Reps @ 80-85%)

3-5 second pause just below parallel.

Metcon (AMRAP – Reps)

On the minute x 15:
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….

Minute 15: 15 Wallballs + max burpees

Wallball: ADV RX 30/20 lbs. RX 20/14 lbs.

Score is total burpee reps….. hit your chest to the floor and extend hips and knees at the top with hands overhead and feet leave the floor just enough for a piece of paper to slide under.

CrossFit WOD, October 10, 2022

PPLAdmin October 9, 2022

CrossFit – Mon, Oct 10

Power Clean + Push Jerk (5 Sets of: 3 Power Cleans + 1 Push Jerk)

Perform the power clean as a single rep not a touch and go
Working at 70 – 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
1 Power Clean
1 Ring MU
100m Run
2 Power Cleans
2 Ring MU
100m Run
3 Power Cleans
3 Ring MU
100m Run
… ADD 1 Rep Each Round

Barbell: ADV RX 185/125
Barbell: RX 155/105 and C2B pull-ups

100m Run = 1 Rep

CrossFit WOD, October 9, 2022

PPLAdmin October 8, 2022

CrossFit – Sun, Oct 9

CrossFit WOD, October 8, 2022

PPLAdmin October 7, 2022

CrossFit – Sat, Oct 8

CrossFit WOD, October 7, 2022

PPLAdmin October 6, 2022

CrossFit – Fri, Oct 7

Deadlift (3-5 Sets:
2-4 Reps @ 75-80%

*3-5 Second Isometric
*Rest As Needed Between Sets

– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin on the way UP.)

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