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Month: March 2019

Monday WOD

CrossFit 201 – CrossFit

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Deadlift (4 x 4)

Zero Bounce Deadlift

@70-80% of 1 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

Climb the Ladder

RX+

2 Overhead Squats 115/75

1 Bar Muscle Up

4/2

6/3

8/4

RX

2 Overhead Squats 75/55

1 C2B Pullup

4/2

6/3

8/4

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Saturday WOD

CrossFit 201 – CrossFit

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Back Squat (1 x 5)

15 minutes to build to a heavy set of 5

Metcon (Time)

Time Cap: 12 minutes

50/40 cal row RX+/ 40/ 30 RX

Right into,

10-8-6-4-2

Squat snatch 115/75 RX+/ 75/55 RX

Box jump 30/24 RX+/ 24/20 RX

*Not RX if you exceed time cap.

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Friday WOD

CrossFit 201 – CrossFit

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Squat Snatch

15 minutes to build up to a heavy

single

*Start at 75% and build.

*Suggested:

75%, 80%, 85%, 90%, 95%

go heavier if it feels good.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

RX+

100′ Sandbag/ Dball Carry 150/100lbs

30 Deficit HSPU 3″

30 Toes to Bar

RX

100′ DB Farmers Carry 2×70/ 2×50

30 Hand Release Pushups

15 Toes to Bar

Every 50’ = 1 rep

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Wednesday WOD

CrossFit 201 – CrossFit

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Jerk Complex (1 x 2+1)

2+1 push jerk + split jerk,
hit a heavy feeling complex

for the day – moderate weight

with the higher volume reps

Metcon (Time)

Time Cap: 12 minutes

40-30-20-10

Wallballs 30/20 RX+/ 20/14 RX

Deadlifts 135/95lbs RX+/ 115/75RX

*Not RX if you exceed time cap.

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Tuesday WOD

CrossFit 201 – CrossFit

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Heavy Clean Complex

15 minutes

Work to a heavy clean complex of:

2 pulls +

hang power clean +

2 front squats +

full clean
(drop bar after front squats,

reset and hit full clean from floor, no Touch & go)


Metcon (Time)

Time Cap: 15 minutes

10,9,8,7,6,5,4,3,2,1

DB devil press 50/35 RX+/ 35/20 RX

GHD situps RX+/ Abmat situps RX (double the amount)

*Devil press = burpee into double db snatch

*Not RX if you exceed time cap.

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Monday WOD

CrossFit 201 – CrossFit

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19.5 REDO or Regular Monday WOD

Metcon

Metcon (Time)

Time Cap: 20 minutes

10 Rounds

10 Wall Balls 30/20 RX+ 20/14 RX

10 Pull ups

CrossFit Open 2019

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

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Saturday WOD

CrossFit 201 – CrossFit

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Metcon (5 Rounds for time)

5 Rounds

Every 5 minutes:

21 GHD Sit-Ups

15 Burpees

9 Deadlifts 185/135 RX+/ 135/95 RX

6 Hang Power Cleans 185/135 RX+/ 135/95 RX

3 Push Jerks 185/135 RX+/ 135/95 RX

*Score each round for time

*Rest remainder of the 5 minutes when you finish

*Scale reps/ load to something you can finish under 4 minutes

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