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CrossFit WOD, December 6, 2022
PPLAdmin
December 5, 2022
CrossFit – Tue, Dec 6
Weightlifting
Deadlift (On the 3:00 x 5 sets
1 rep at 83-85%)
1 rep at 83-85%)
<p>all sets to be done at the same weight</p>
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
CrossFit WOD, December 5, 2022
PPLAdmin
December 4, 2022
CrossFit – Mon, Dec 5
Weightlifting
<p>Choose Hang Squat Clean if you do not Squat Snatch</p>
Hang Squat Snatch (On the 2:30 x 6 sets)
<p>Set 1: 3 reps @65%</p><p>Set 2: 3 reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Hang Squat Clean (On the 2:30 x 6)
<p>Same sets reps and % as hang Squat Snatch</p>
Metcon
Metcon (Time)
<p>5 Rounds For Time:</p><p>50 DU</p><p>15 OHS (115/85)</p><p>3 Rope Climbs</p><p> </p><p>Modifications:</p><p>DU = work on them for 1 minute, 75 singles or 1:00 on any machine</p><p>OHS = reduce reps or load, Front Squats, single DB squats</p><p>1 Rope Climbs = 3 Strict Pull-ups + 3 Knees to elbows or chest</p>
CrossFit WOD, December 3, 2022
PPLAdmin
December 2, 2022
CrossFit – Sat, Dec 3
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds For Time:</p><p>1,000m run</p><p>10 Ring MU</p><p>100 Air Squats</p><p>30 DB Power Snatch (70/50lb DB)</p><p>20 Deficit HSPU (45/25lb plates)</p><p> </p><p>RX Snatch (50/35lb DB) and no deficit on the HSPU and Bar MU</p><p> </p><p>Modifications:</p><p>RUN</p><p>-reduce distance</p><p>-1250m Row</p><p> </p><p>RING MU</p><p>-reduce reps</p><p>-20 Pull-ups or C2B</p><p>-10 double db devil’s press</p><p> </p><p>DUMBBELL SNATCHES</p><p>-reduce reps</p><p>-DB hang Snatches</p><p>-KBS</p><p> </p><p>DEFICIT HSPU</p><p>-reduce reps</p><p>-push-ups</p>
CrossFit WOD, December 2, 2022
PPLAdmin
December 1, 2022
CrossFit – Fri, Dec 2
Hang Squat Clean (On the 2:30 x 6 sets:)
<p>Set 1: 3 reps @75%</p><p>Set 2: 2 reps @80%</p><p>Set 3: 2 reps @80%</p><p>Set 4: 2 reps @80%</p><p>Set 5: 1 rep @85%</p><p>Set 6: 1 rep @85%</p>
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit WOD, December 1, 2022
PPLAdmin
November 30, 2022
CrossFit – Thu, Dec 1
Metcon (Time)
<p>12-10-8-6 Dumbbell Floor Press</p><p>50-40-30-20-10 Single DB Lunges</p><p>30-30-30-30-30 DU</p><p> </p><p>ADV RX (50/35lb) with the lunges and the Floor Press</p><p>RX (50/35lb) with the Floor Press only </p>
CrossFit WOD, November 30, 2022
PPLAdmin
November 29, 2022
CrossFit – Wed, Nov 30
Deadlift (On the 3:00 x 5 Sets: 3 Reps @ 75-80% across)
<p>Same weight for all sets </p>
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
CrossFit WOD, November 28, 2022
PPLAdmin
November 27, 2022
CrossFit – Mon, Nov 28
Weightlifting
<p>For those that do not OHS do Back Squats not Front Squats.</p>
Overhead Squat (On the 2:30 x 6
)
)
<p>Set 1: 6 @ 70%</p><p>Set 2: 4 @ 70%</p><p>Set 3: 2 @ 75%</p><p>Set 4: 6 @ 70%</p><p>Set 5: 4 @ 75%</p><p>Set 6: 2 @ 80%</p><p>****off the Rack****</p>
Back Squat (On the 2:30 x 6)
<p>Same rep sets and % as the OHS</p>
Metcon (Time)
<p>For Time:</p><p>20 Power Cleans</p><p>20 Overhead Squats</p><p>ADV RX BARBELL (185/125)</p><p>RX BARBELL (155/105)</p><p> </p><p>BARBELL is NOT off the rack. For the OHS you can do a clean and jerk to get it overhead if needed.</p><p> </p><p>Goal is less than 8 minutes</p>
Metcon
<p>4 Rounds:</p><p>5 Strict Pull-ups</p><p>15 Push-ups</p><p> </p><p>extra work for quality reps no measure</p>
CrossFit WOD, November 26, 2022
PPLAdmin
November 25, 2022
CrossFit – Sat, Nov 26
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds For Time:</p><p>20 Over the Bar Burpees</p><p>20 Power Snatches</p><p>200m Run</p><p> </p><p>*Split Reps and run together.</p><p>Round 1: 95/65</p><p>Round 2: 115/85</p><p>Round 3: 135/95</p><p>Round 4: 115/85</p><p>Round 5: 95/65</p>
CrossFit WOD, November 25, 2022
PPLAdmin
November 24, 2022
CrossFit – Fri, Nov 25
Push Jerk (On the 2:30 x 6 across
2-3 Push Jerks – @75-80%
Off the rack)
2-3 Push Jerks – @75-80%
Off the rack)
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
