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Month: March 2018

4/2/18

CrossFit 201 – Bootcamp

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 pushups

80′ bear crawl

20 air squats

80′ bear crawl

Metcon (Time)

For Time

21 GHD situps

21 DB Push Press

21 Calorie Row

18

18

18

15/15/15, 12/12/12, 9/9/9, 6/6/6, 3/3/3

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Sunday Partner WOD

CrossFit 201 – CrossFit

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Metcon (5 Rounds for time)

Partner Running Relays

800 x 2

600 x 4

400 x 6

200 x 8

100 x 10

*Alternate. Partner 1 runs 800, partner 2 rests. Switch.

Each person runs

1 – 800

2 – 600’s

3 – 400’s

4 – 200’s

5 – 100’s

Score is total time.

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (6 Rounds for weight)

6 sets

5 Touch & Go Power Cleans into

6 Front Rack Walking Lunges

Increase weight every 2 sets

Metcon (AMRAP – Rounds)

10 Rounds

Every 2 minutes

1 Rope Climb

12 Toes to Bar

8 Box Jump Overs 24/20

(rest remaining time)

* Scale Reps from the beginning so you can complete each round in about 1 minute.

* If you miss a round, sit out the 2 minutes and workout becomes an AMRAP.

* Score is number of rounds completed as RX

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Friday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

RX+

3 Rounds of DT 155/105

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

6 Ring Muscle Ups

2 Rounds of DT 185/125

6 Ring Muscle Ups

1 Round of DT 205/145

6 Ring Muscle Ups

RX

3 Rounds of DT 115/75

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

12 Chest to Bar Pul lups

2 Rounds of DT 135/95

12 Chest to Bar Pull ups

1 Round of DT 155/105

12 Chest to Bar Pull ups

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