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Month: August 2018

Friday WOD

CrossFit 201 – CrossFit

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Bench Press (5 x 5)

@ 75%

*10 supinated tempo ring rows after each set (2-1-2-1)

Place feet on box that is level with the rings

Metcon (AMRAP – Rounds)

AMRAP 10 minutes

2 Rope Climbs

25′ HS Walk RX+/ 50′ Bear Crawl RX

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Wednesday WOD

CrossFit 201 – CrossFit

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Metcon (Weight)

EMOTM 8 minutes

1 Power Snatch, 1 Hang Power Snatch, 1 Hang Squat Snatch + 8 Knees to Elbows

*Use 70% of your 1RM Power Snatch

Metcon (Time)

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

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Tuesday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Reps)

Tabata

DB Shoulder Press

Tabata

L-Sit Pullups

Tabata

Handstand Hold

*Use same DB for all 8 sets

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Snatch (50/35)

10 Burpees

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Push Press (50s/35s)

10 Pull Ups

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP

10 DB Step Ups (50s/35s)

10 GHD sit ups

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Friday WOD

CrossFit 201 – CrossFit

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Dumb Bell Press (3 x 10 )

(each side)

Alternating Dumb Bell Banded Chest Press (from bottom)

1 Pegboard Ascent after each set (3 total)

Scale with legless rope climb

Scale with 2 rope climbs

Scale with 4 rope pulls

*Note weight used and band color

Metcon (Time)

For Time:

30 Clean and Jerks 135/95

*After every 5 reps, do 4

Overhead Lunges in place.

Workout is finished with

the 4 OH lunges.

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