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Month: January 2019

Tuesday WOD

CrossFit 201 – CrossFit

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Split Jerk

9 Minutes:

Min 1-3: 1 Jerk @ 70%

Min 4-6: 1 Jerk @ 75%

Min 7-9: 1 Jerk @ 80%

Metcon (No Measure)

Time Cap: 14 minutes

3 Rounds of: (@ 70 – 80% effort DELOAD)

12/8 Calorie Assault Bike

6 Ring Muscle-ups RX+/ 10 Ring Rows (feet same level as rings RX)

12 HSPU RX+/ 12 Hand Release Pushups RX

1:00 Rest

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Monday WOD

CrossFit 201 – CrossFit

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Back Squat

5×5 @ 70%

Metcon (No Measure)

EMOM 15 minutes of:

Min 1: 20/15 Calorie Row

Min 2: 15 Wallball @ 30/20

Min 3: 10 C2B Pull-ups

*No Score. Go at 70%-80%

Focus on quality movement.

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

Time Cap: 40 minutes

Partner WOD

100 Calorie Echo Bike

100 Weighted Abmat Situps 20/14

80 Calorie Echo Bike

80 Pushups

60 Calorie Echo Bike

60 Bench Presses 155/105

40 Calorie Bike

40 Strict Pullups

20 Calorie Bike

20 Dball Over Shoulder 150/100

*Partition reps as needed

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Wednesday WOD

CrossFit 201 – CrossFit

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Clean

Min 1-3: 2 Cleans @ 73%

Min 4-6: 2 Cleans @ 76%

Min 7-9: 1 Clean @ 79%

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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Tuesday WOD

CrossFit 201 – CrossFit

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Metcon (Time)

At 0:00

3-2-1

Legless Rope Climb RX+/

Rope Climb RX

50′ Handstand Walk after each set RX+/

3 Wall Walks RX

Metcon (Time)

At 8:00 –

25:00 (cap)

21-15-9

C2B Pullups RX+/ Pullups RX

HSPU RX+/ Hand Release Pushups RX

Into:

40/28 Calorie Bike

40′ OH DB Walking Lunge. Left Arm

40′ OH DB Walking Lunge, Right Arm

RX+ 2×70/ 2×50

RX 2×35/ 2×20

*One arm OH other arm DB in FARMERS CARRY

*2 Scores

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Monday WOD

CrossFit 201 – CrossFit

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Back Squat

Back Squats

Every 2 Minutes, (x6):

72.5%x9

77.5%x7

82.5%x5

87.5%x3

92.5%x1

72.5%x9+ (Limit to 15 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

35 Double Unders

10 Double DB Power Cleans 50/35

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Sunday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 10 minutes

50 Row Cals

50 Burpees

*partition as desired

Rest 1:00

AMRAP 10 minutes

50 Row Cals

50 KBS, 53/35

*partition reps as needed

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