Crossfit
A) 4 rounds. Go every 3:30 minutes.
8 strict press + 8 weighted bulgarian split squats/side + 20 second accumulated L-sit hold
B) 12 minute AMRAP: 6 hang power snatch (95/65lb) -10 toes to bar-16 air squats
Rx-Plus
115/75lb
Metcon class
5 rounds of
60 double unders
1 lap of rig db farmers carry (50-70lb dbs/35-50lb dbs)
20 burpees to rings
1 lap of rig kb front rack carry (53/35lb)
Crossfit
A) 10 rounds. Go every 75 seconds, ascending weight.
Intervals 1-2: 5 touch and go squat cleans
Intervals 3-4: 4 touch and go squat cleans
Intervals 5-6: 3 touch and go squat cleans
Intervals 7-10: 2 touch and go squat cleans
B) 21-15-9 push press (95/65lb)- burpee.
Rest exactly 2 minutes.
Then 15-12-9 push jerk (135/95lb)- bar over burpee
Rx-Plus
115/75lb and 155/105lb
Metcon class
A) 6 rounds, each for time
15 slamballs (40/20lb)-sprint 200m.
Rest approximately 3 minutes between efforts.
B) 10 minute alternating EMOM
1) 10 second hollow hold + 10-15 hollow rocks 2) 5 single arm kb presses/side + 5-10 goblet squats
ALL regular crossfit classes today, including 5pm class with be the Open WOD
Crossfit
OPEN WOD 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
*Go to games.crossfit.com for movement standards and scaled/masters versions of the workout
*Time cap: 20 minutes
Metcon class
1 minute stations for max reps. 4 rounds.
1) russian kb swings 2) kb goblet cleans 3) abmat situps 4) calorie assault bike 5) burpees 6) rest
Crossfit
A) back squat 6-5-3-3. Start @ 75-80% and work up to 85-90%
After each working set, 2x length of rig heavy db farmers carry (70-100lb dbs/40-70lb dbs)
B) For quality:
10-9-8-7-6-5-4-3-2-1
strict pullup- db bench/floor press (50/35lb)- V-up
Rx-Plus
heavier dbs for bench press
Metcon class
800m run buy in
Then 5 rounds of Cindy
1 round of dumbbell DT
4 rounds of Cindy
1 round of dumbbell DT
3 rounds of Cindy
1 round of dumbbell DT
2 rounds of Cindy
1 round of dumbbell DT
1 rounds of Cindy
1 round of dumbbell DT
Then 800m run buy out
*1 round of Cindy = 5 pullups + 10 pushups + 15 air squats
* 1 round of dumbbell DT = 12 deadlifts- 9 hang power cleans- 6 STOH (50/35lb).
Crossfit
A) 10 min alternating EMOM: 1) 5-10 kipping HSPU 2) 5-15 kipping toes to bar
B) Run 400m
25 deadlifts (115/75lb) or (135/95lb)
Run 400m
20 power clean and jerks
Run 400m
15 overhead squats
Run 400m
10 thrusters
Rx-Plus
A) 5-10 deficit kipping HSPU B) 155/105lb
Metcon class
50-40-30-20-10 calorie row/wallball.
*Rest 1 minute after each row
*Rest 2 minutes after each wallball set
Crossfit
A) 4 rounds.
Go every 3:30 minutes. 8-10 deadlifts @ 55-70% + 10 Z press w/kbs or dbs
B) 8 minute AMRAP: 10 db squat cleans (35/25lb)- 10 hand release pushups
C) Challenge:
Max rep bar facing burpees in 1 minute.
*Yes you’ll have to set up a bar with plates on it just for this.
Rest 2 minutes.
Max rep pullups in 1 minute. (any style)
Rx-Plus
B) 50/35lb dbs
Metcon class
A) 8×2 min on 1 min off alternating between 1 and 2.
1) 5 slamballs + 5 burpees + 5 pullups
2) 12 mountain climbers + 12 1-arm alternating kb swings
B) Coaches choice
Crossfit
A) 10 rounds. Go every 75 seconds.
Intervals 1-2: 5 touch and go power snatches
Intervals 3-4: 4 touch and go power snatches
Intervals 5-6: 3 touch and go power snatches
Intervals 7-10: 2 touch and go power snatches
*Ascending weight as reps decrease
B) 20 minute I-go-you-go partner AMRAP:
20/16 calorie row-20 kb swings (53/35lb)-10 goblet squats.
*So one athlete goes through entire round, while other athlete rests.
Rx-Plus
70/53lb american swings
Metcon class
A) 300 double unders or 600 single unders for time.
*EMOM 5 heavy goblet squats (70/53lb)
*14 minute time cap
*So at the start of every minute including the first minute, athletes must knock out 5 heavy goblet squats before they rack up their jumprope reps.
B) 5 rounds of
5 strict pullups-10 db seesaw press (5/side)- 10 single leg RDLS (5/side) (1 db in each hand) – 30 sec elbow plank.
Crossfit
35 minute alternating EMOM:
1) 10 deadlifts (155/105lb) or (185/135lb)+ 5 burpees
2) 8-16 calorie row
3) 4 toes to bar – 8 pushups- 12 air squats or 3-6-9
4) 10 OH plate lunges + 5-10 plate GTOH
5) 30-60 double unders
Metcon class
Partner WOD. One person works at a time. Split up reps however desired.
5 rounds of : Row 40 calories-30 db thrusters (35/25lb) -20 pullups-10 renegade row pushups.
*After every round both partners must bear crawl 1x around the rig.
