CrossFit WOD, June 18, 2018

By | WODs
Arabian Nights

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2Mx5, 3 AHAP)
Every 2 minutes for 10 minutes, perform 3 Deadlifts. Increase the weight each round, no dropping between reps and record your heaviest 3.

Metcon
Arabian Nights
20 Min AMRAP:

600m Run
5 Deadlifts 185/125# Rx/ 225/155# Rx+
20 Sit-ups

Scaling – 750m Row, 1800m Bike, Deadlift weight

Extra Work
Reverse Hypers (3 x 20)
Same weight across for all 3 sets.
Back Extensions (3 x 15)
Scale up to weighted.

CrossFit WOD, June 19, 2018

By | WODs
One Jump Ahead

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch (2 AHAP)
In 20 minutes, build to your heaviest Snatch double. Increase the weight each attempt, take rest between lifts and record your heaviest 2. Do not have to be touch and go, reset between each lift.

Metcon
One Jump Ahead
7 Min AMRAP:

2 Snatches 135/95# Rx/ 155/105# Rx+
5 Burpee Box Jump Overs 24/20"

Scaling – Snatch weight, no push-up burpees, box height/step overs

Extra Work
Metcon
E2Mx5:

15 Cal Bike Sprint

Record time each round.

CrossFit WOD, June 13, 2018

By | WODs
On the Open Road

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch Pull + Hang Snatch (Complex AHAP)
In 10 minutes, build to your heaviest Snatch Pull + Hang Snatch. Snatch is full, modify to Power if mobility is an issue. Take rest between sets and record your heaviest complex.

Metcon
On the Open Road
Every 2 minutes x 10:

1 Hang Snatch

* Increase your weight each round *

Every 2 minutes for 20 minutes, perform 1 Hang Snatch. Must start with a Deadlift. Increase the weight each round, modify to Power if mobility is an issue. Record your heaviest lift.
On the Open Road
Every 2 minutes x 10:

1 Hang Snatch

* Increase your weight each round *

Every 2 minutes for 20 minutes, perform 1 Hang Snatch. Must start with a Deadlift. Increase the weight each round, modify to Power if mobility is an issue. Record your heaviest lift.
On the Open Road
Every 2 minutes x 10:

1 Hang Snatch

* Increase your weight each round *

Every 2 minutes for 20 minutes, perform 1 Hang Snatch. Must start with a Deadlift. Increase the weight each round, modify to Power if mobility is an issue. Record your heaviest lift.

Extra Work
Barbell Row (3 x 10-12)
Same weight all 3 sets.

CrossFit WOD, June 14, 2018

By | WODs
Nobody Else But You

Warm-up
Warm-up
Coach’s Choice

Metcon
Nobody Else But You
5 Rounds for Time:

400m Run
10 Burpee DBall Over 24" Box 70/50# Rx/ 100/70# Rx+

24" for everybody! Must step over the box once you push the DBall over.
Scaling – 500m Row/1200m Bike, DBall weight, No push-up burpee, Box height

Extra Work

CrossFit WOD, June 15, 2018

By | WODs
Eye to Eye

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (4 x 5, same weight )
In 15 minutes, perform 4 sets of 5 Front Squats at the same weight. Build to your first working set and stay there for your 4 x 5.

Metcon
Eye to Eye
3 Min AMRAP:

7 Wall Balls 20/14#
7 Pull-ups

: 2 Min Rest :

3 Min AMRAP:

7 Wall Balls 20/14#
7 Toes to Bar

Score reps in each AMRAP.
Scaling – WB weight, Rack/Banded PU, Hanging Knee-ups/V-ups

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a KB or Dumbbell. 3 x 10 each leg at the same weight.

CrossFit WOD, June 16, 2018

By | WODs
Junction

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (E2Mx4, 3 Reps Increasing )
Every 2 minutes for 8 minutes, perform 4 sets of 3 Overhead Squats. Increase the weight each round and record your heaviest 3.

Metcon
Row/Bike Nancy
5 Rounds for time: 25 Min Cap

500m Row/ 1200m Bike
15 Overhead Squats 75/55# Rx/ 95/65# Rx+

Scaling – OHS weight, Front Squat