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Month: December 2018

Monday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

AMRAP 31 minutes

31 Thrusters 95/65 RX+/ 75/55 RX

28 Ring Muscle Ups RX+/ 28 Ring Dips RX

31 Overhead Squats 95/65 RX+/ 75/55 RX

30 C2B Pullups RX+/ Pullups RX

31 KBS 70/53 RX+/ 53/35 RX

30 Burpees

31 Power Snatches 95/65 RX+/ 75/55 RX

31 Box Jump Overs 24/20

30 HSPU

31 Hang Power Cleans 95/65 RX+/ 75/55 RX

30 Cal Bike

31 Cal Row

*Split as needed

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Friday WOD

CrossFit 201 – CrossFit

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Squat Clean Complex

1 Hang Squat Clean

1 Squat Clean
70%

75%

80% x5

*Not touch and go

*% From 1 RM squat clean

Metcon (Time)

Time Cap:15

For Time:

30 Deadlift @ 225/155 RX+/ 155/105 RX

30 Toes to Bar

20 Power Clean @ 135/95 RX+/ 95/65 RX

20 Chest to Bar pull ups

10 Front Squat @ 225/155 RX+/ 155/105 RX

10 Bar Muscle-ups

*If class size allows, set up 2 bars.

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Thursday WOD

CrossFit 201 – CrossFit

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Split Jerk

70% x 2

75% x 2

5 x 2 @80%

*% from 1 rep max Split Jerk

Metcon (Time)

Time Cap: 18

For Time

3 rounds of:

50 Double Unders

15-12-9 HSPU

1 Legless Rope Climb after each round

3 rounds of:

10 Burpee Box Jump Overs 24/20

30-24-18 Shoulder to OH @ 95/65

3-2-1 Rope Climbs

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Wednesday WOD

CrossFit 201 – CrossFit

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Back Squat

Every 2 Minutes, (x6):

75%x3

77.5%x3

80%x3

82.5%x3

85%x3

75%x6

Metcon (Time)

Time Cap:12

3 Rounds

21/15 Calorie Row

15 OHS 115/80 RX+/ 95/65 RX

6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX

Scale Ring Muscle Ups with:

6 Jumping Ring Muscle Ups

6 Ring Dips (3 second hold at top)

6 Ring Push ups (3 second hold at top)

Metcon (Time)

Time Cap:12

3 Rounds

21/15 Calorie Row

15 OHS 115/80 RX+/ 95/65 RX

6 Ring Muscle Ups RX+/ 3 Ring Muscle Ups RX

Scale Ring Muscle Ups with:

6 Jumping Ring Muscle Ups

6 Ring Dips (3 second hold at top)

6 Ring Push ups (3 second hold at top)

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Monday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

12 Days of Christmas

Time Cap: 45

1 Power Snatch 135/95

2 Ring Muscle Ups

3 HSPU

4 Clusters 135/95

5 Toes to Bar

6 C2B Pullups

7 Pushups

8 Pistols

9 Bike Calories

10 KB Snatches (5 left/ 5 right) 53/35

11 Burpee Box Jumps 30/24

12 Sandbag over Shoulder 150/100

Like the song the

“12 Days of Christmas”,

complete each exercise in

ascending order then work back down,

adding one exercise per round.

Ex. On the 1st day of Christmas,

my coaches gave to me,

one power snatch

on the 2nd day of Christmas my

coaches gave to me,

2 muscle ups and 1 power snatch;

on the 3rd day of Christmas,

my coaches gave to me,

3 hspu, 2 muscle ups, 1 power snatch

; continue with

4 cluster, 3, 2, 1 etc. up the ladder and down

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

With a Partner

100 calories on Echo bike

*switch as needed

Metcon (AMRAP – Rounds)

AMRAP 20 minutes

1 Rope Climb

10 Pushups

30 Double Unders

*Partners Alternate full rounds

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