WOD
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CrossFit WOD, May 25, 2023
PPLAdmin
May 24, 2023
CrossFit – Thu, May 25
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 20</p><p>18/15 Cal Bike</p><p>12 T2B</p><p>8 Mat Lengths double DB front rack Lunges</p><p> </p><p>DB 50/35</p>
Metcon
<p>100 cal any machine or 1 mile run</p>
Metcon
<p>Childs pose</p><p>cobra</p><p>hip stretch</p><p>couch stretch</p><p>frog stretch</p><p>pike stretch</p><p>wrist stretch</p>
CrossFit WOD, May 24, 2023
PPLAdmin
May 23, 2023
CrossFit – Wed, May 24
Front Squat (5-3-1-5-3-1)
<p>5 @70%</p><p>3 @75%</p><p>1 @85%</p><p>5 @70%</p><p>3 @80%</p><p>1 @90%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>125 DU</p><p>750/600m Row</p><p>50 Wallballs 20/14lb to 10/9ft.</p>
Extra Work (AMRAP – Reps)
<p>Every 3 Minutes x 5 Sets:</p><p>2 Minutes Max Cal Bike</p><p>1 Unbroken Set of Ring MU</p><p> </p><p>Scale with Bar MU or C2B or pull=ups or banded pull-ups</p>
<p>Score is total calories on the bike plus reps</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 10</p><p>Try to do it in no more than 3 attempts</p>
CrossFit WOD, May 23, 2023
PPLAdmin
May 22, 2023
CrossFit – Tue, May 23
Clean and Jerk (10-8-6-4-2)
<p>10 @55%</p><p>8 @65%</p><p>6 @70%</p><p>4 @80%</p><p>2 @85-90%</p><p>These can be squat or power as well as split or push. They do not need to be touch and go. This is to be done for time. Put your total time in the comments.</p>
Here and There (Time)
<p>For Time:</p><p>800-600-400 meter Run</p><p>40-30-20 Deadlifts 135/95</p><p>20-15-10 Kipping HSPU</p><p> </p><p>The weight is lighter on the barbell and the reps are on the higher side. Deadlift load should not exceed 45% of 1RM</p>
Extra Work (Weight)
<p>Build to a heavy set of 20</p><p>Try to take no more than 2 attempts. Rest 3-5 minutes</p><p>Aim to hit 50-60% or 1 RM thruster</p><p>You can pause overhead or in front rack.</p>
Extra Work
<p>Strict HSPU on the minute</p><p>5-5-4-4-3-3-2-2-1-1</p>
CrossFit WOD, May 22, 2023
PPLAdmin
May 21, 2023
CrossFit – Mon, May 22
Back Squat (3-2-1-3-2-1)
<p>3 @75%</p><p>2 @80%</p><p>1 @85%</p><p>3 @75%</p><p>2 80%<br />1 85-90%</p>
Metcon (Time)
<p>10-9-8-7-6-5-4-4-2-1</p><p>OHS (115/85)</p><p>Burpee Box Jumps</p>
CrossFit WOD, May 20, 2023
PPLAdmin
May 19, 2023
CrossFit – Sat, May 20
Metcon (Time)
<p>Partner WOD</p><p>1 Mile run with Wallball (20/14)</p><p>8 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p>800m run with Wallball (20/14)</p><p>4 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p>400m run with Wallball (20/14)</p><p>2 Rounds of:</p><p>20 Wallballs</p><p>2 Rope Climbs</p><p> </p><p>*Run together passing WB back and forth whenever needed. Split the reps of WB’s and RC</p>
CrossFit WOD, May 19, 2023
PPLAdmin
May 18, 2023
CrossFit – Fri, May 19
Front Squat (8-6-4-8-6-4)
<p>8 @60%<br />6 @70%<br />4 @80%<br />8 @65%<br />6 @75%<br />4 @85%</p>
Metcon (Time)
<p>For Time:<br />30 Clean & Jerks (135/95)</p><p>30 T2B</p><p> </p><p>partition however you would like</p>
CrossFit WOD, May 17, 2023
PPLAdmin
May 16, 2023
CrossFit – Wed, May 17
Power Clean (5-3-1 )
<p>All TNG</p><p>5@50%</p><p>3 @60%</p><p>1 @70%<br />max set of in broken Power Cleans @75%</p><p><br />score is number of TNG unbroken Power cleans you get at 75%</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>400m Run</p><p>21-15-9 Thrusters (95/65)</p><p>12/9 Cal Bike</p>
Extra Work (Weight)
<p>Build to a heavy single strict press</p>
CrossFit WOD, May 16, 2023
PPLAdmin
May 15, 2023
CrossFit – Tue, May 16
Metcon (5 Rounds for reps)
<p>Deadlift</p><p>10-8-6-4-2 for total load</p>
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds For Time:</p><p>100/80 Cal Row</p><p>30 Power Snatches (95/65)</p><p>30 Over the Bar Burpees</p><p>30 Pull-ups</p>
Extra Work
<p>2 rounds</p><p>25 cal bike</p><p>25 GHD’s</p><p>25 cal ski erg</p><p>25 GHD’s</p>
CrossFit WOD, May 15, 2023
PPLAdmin
May 14, 2023
CrossFit – Mon, May 15
Back Squat (6-4-2-6-4-2)
<p>6 @70%<br />4 @75%<br />2 @85%<br />6 @70%<br />4 @80%<br />2 @85-90%</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 15</p><p>6 T2B</p><p>30 DU</p><p>1-2-3-4……DB front rack squats (50/35)</p><p>Continue to add one DB squat each round</p>
Extra work
<p>16 sets:</p><p>200m run or row or ski erg or 9/12cal Bike</p><p>- rest :30 between sets</p><p> </p><p>mix up the rounds with running or any machine</p>