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Month: September 2018

Monday WOD

CrossFit 201 – CrossFit

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Deadlift (4 x 1)

90% *1 Rep Max Deadlift coming up in 2 weeks!

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Alternating DB Power Cleans 70/50 RX+/ 50/35 RX

20 Abmat Situps

30 Double Unders

*Both heads of DB need to touch floor

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

PARTNER WOD

2000 meter row

10 bear complexes 95/65

10 rope climbs

8 bear complexes 115/75

8 rope climbs

6 bear complexes 125/85

6 rope climbs

4 bear complexes 135/95

4 rope climbs

2 bear complexes 155/105

2 rope climbs

*alternate bear complexes and rope climbs

Split Row as needed.

*Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (From behind neck)

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

200 meter run

10 DB Snatches 50/35

10 Burpee Box Jump Overs 24/20

200 meter run

20 DB Snatches 50/35

10 Burpee Box Jump Overs 24/20

200 meter run

30 DB Snatches 50/35

10 Burpee Box Jump Overs 24/20

200 meter run

40 DB Snatches 50/35

10 Burpee Box Jump Overs 24/20

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BOOTCAMP 9/19/18

CrossFit 201 – Bootcamp

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Metcon (Time)

0-10

1 mile run

Max DB Power Clean and Jerks in remaining time 35/20

10-13

rest

13-20

800 meter run

Max Kettle bell swings in remaining time 50/35

20-23

rest

23 – 27

400 meter run

Max DB Thrusters in remaining time 35/20

*Scale run so you have at least 1 minute for the AMRAP portion

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Wednesday WOD

CrossFit 201 – CrossFit

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Metcon (3 Rounds for reps)

RX+

On a running clock,

0-10 minutes

1 mile run

Max power clean and jerks in remaining time 135/95

10-13 minutes

rest

13-20 minutes

800 meter run

Max Power Snatches 115/80

20-23 minutes

rest

23 – 27 minutes

400 meter run

Max Thrusters 95/65

RX

0-10 minutes

1200 meter run

Max power clean and jerks in remaining time 115/80

10-13 minutes

rest

13-20 minutes

600 meter run

Max Power Snatches 95/65

20-23 minutes

rest

23 – 27 minutes

300 meter run

Max Thrusters 75/55

*Scale the run so you have at least 1 minute for the lifts

*Scale weight so you can get at least 10 reps

Score max lifts per round

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Monday WOD

CrossFit 201 – CrossFit

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Deadlift (4 x 3)

@85%

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

EMOM For As Long As Possible:

7 Thrusters 75/55

7 Pull Ups

7 Burpees

SCALED

EMOM For As Long As Possible:

5 Thrusters 65/45

5 Ring Rows

5 Burpees

Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

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