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Month: August 2018

Wednesday WOD

CrossFit 201 – CrossFit

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Squat Clean and Jerk (1 rep max)

15 minutes

Work up to a 1 rep max Squat Clean and Jerk

Metcon (3 Rounds for reps)

AMRAP 3 minutes

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3 minutes

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3 minutes

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (20 Rounds for reps)

20 alternating rounds

AMRAP 1 minute

1 Rope Climb

Max Effort Double DB Box Step Overs 24/20 (70/50RX+)/ (50/35RX)

*Score is total number of DB Box Step Overs

Cool Down

Coach’s Choice

10 minutes Hip Mobility

10 minutes Shoulder Mobility

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 22 minutes

2 mile run

10 Power Clean and Jerks 225/155

10 Power Clean and Jerks 185/135

10 Power Clean and Jerks 155/105

AMRAP Clean and Jerks 135/95

Score is total Clean and Jerks in the AMRAP.

If you fail to get to the AMRAP, score is 0.

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Thursday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds)

EMOTM 10 minutes

10 Pushups

10 Abmat Situps

EMOTM 10 minutes

7 DB Thrusters 50/35

7 Box Jump Overs 24/20

EMOTM 10 minutes

1 man maker 70/50

Man Maker = pushup, row right, pushup,

row left, pushup, squat clean thruster.

*Score is total rounds completed

*Scale reps/ weight to get 30 full rounds

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