CrossFit WOD, July 11, 2020

Saturday 200711

Weightlifting
DB Upright Row (12-10-8-6)
3:3 tempo, RPE 8/10
Floor Press (12-10-8-6)
Use Dumbbells.
3:3 tempo, RPE 8/10
Goblet Squat (12-10-8-6)
3:3 tempo, RPE 8/10
Single DB Front Squat (12-10-8-6)
3:3 tempo, RPE 8/10

Metcon
Metcon (Time)
AMRAP/RFT pyramid.
Complete as many rounds as possible in 5 minutes:
1-2-3-…etc reps of
Box Jump Overs
Lemon Crushers

rest 2 minutes

x…3-2-1 reps of
Lemon Crushers
Box Jump Overs

CrossFit WOD, July 10, 2020

Quadzilla

Weightlifting
Back Squat (15-15-15)
First working set should be 40%

Metcon
Metcon (Time)
3 Rounds for time:
15 DB Front Squats 50/35
25 Jumping Chest to bar Pullups

CrossFit WOD, July 9, 2020

07092020

Weightlifting
Bench Press (5-5-5-5)
Complete 80 situps within the course of bench pressing.

Metcon
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011

CrossFit WOD, July 8, 2020

07082020

Skill
8 minutes of Coach Led Core Drills!

Metcon
Metcon (2 Rounds for reps)
7 minute AMRAP:
12 Goblet lunges 53/35
12 box jumps

Rest 3 minutes

5 minute AMRAP
20 Double Unders
10 Ball slams 25/15

CrossFit WOD, July 6, 2020

07062020

Weightlifting

Power Clean (5-5-5-5-5)
E2MOM for 10 minutes. First working set is 60% 1 RM Power Clean. Move up by feel. Scaled to 1 Clean Pull + 5 Hang Power Cleans

Metcon
Metcon (AMRAP – Rounds and Reps)
15-minute AMRAP:
3 Power Cleans 135/95
6 Pushups
9 Squats

CrossFit WOD, July 2, 2020

07022020

Weightlifting
Metcon (Weight)
5 sets of 15 Glute Ham Barbell Bridges and 20 I’s and Y’s 1lb to 5 lb plates.
Metcon (Time)
7 rounds of
15 Russian KB swings 53/35
5 KB hang snatch on right
5 KB Hnag snatch on left
1 Turkish Get Up

Scale with KB Snatch with hang DB Snatch and TGU with 5 Turkish Situps or regular Situps

CrossFit WOD, July 1, 2020

July12020

Back Squat (8-8-8-8)
E3MOM for 12 Minutes: 8 Back Squats 40%+ and 12 DB Thrusters (Immediately move from the Back Squat to the thruster).

Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 minutes on, 1 min rest to AMRAP the following. After each minute rest, pickup where you left off in last round:

6 pushups
12 jumping lunges
6 Ball Slams

CrossFit WOD, June 30, 2020

063020

Skill
Metcon
5 sets of
10 False Grip Ring Rows
10 DB Hang Power Cleans
20 Russian Twists

Metcon
Metcon (Time)
43 Medball Cleans 20/14

then

2 Rounds of
25 Deadlifts 135/95
25 Toes to rings
50 Double Unders

then
2 rounds of
18 Deadlifts 185/125
18 medball abmat situps 20/14
100 Single Unders

then

43 medball cleans