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CrossFit WOD, June 15, 2019

Saturday 15th June 2019

Warm-up

Warm-up
400 m run
3 rounds
10 air squats
10 good mornings
10 dislocates

Metcon

D DAY (Time)
In a team of 3

Row to the beach
3000m

Assault the beach
100 Wall balls 20/14lb
100 Box jumps 20in

Climb the cliffs
45 burpee pull ups

Assault enemy positions
100 American KB swings 24/16kg
60 T2B

Evacuate the wounded
400m carry
Barbell at 40kg

38 min cap

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CrossFit WOD, June 14, 2019

Friday 14th June 2019

Warm-up

Metcon

Metcon (Time)
Every 5 miutes x 5

20/15 cal row
15 air squats
15 press ups
9 Deadlift 60/42.5kg
6 Front rack lunge
3 STOH

Scoring our slowest round.
This should take less than 3 minutes per round.
Look to complete the row in under a minute.
Look to complete the gymnastics unbroken and pick a weight with the barbell so that you can complete the complex UNBROKEN.

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CrossFit WOD, June 13, 2019

Thursday 13th June 2019

Warm-up

Weightlifting

Paused Front Squat (heavy single 7 sec pause in the bottom)

This will help with heavy cleans.
Count your partners seconds, 7 seconds starts once they hit full depth. Think good body positions. Elbows up, chest up and strong core.

Shoulder activation between sets to get you ready for muscle ups/pull ups.

Metcon

Metcon (AMRAP – Rounds and Reps)
RX+
10 min AMRAP
40 DUs
4 Bar muscle ups
6 burpee box jumps 30/20in

RX
40 DUs
10 pull ups
10 burpee box jumps 24/20in

Scaled
80 singles
10 jumping/banded/ring row
10 burpee box jump (any height)

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CrossFit WOD, June 12, 2019

Wednesday 12th June 2019

Warm-up

Warm-up
30 seconds on assault bike
30 seconds off
x 4
increase speed each round. Start steady finish with a near enough sprint.

2 rounds
2 length walking lunge
10 jumping pull ups or ring rows
after 2 rounds
1 min bar hang to stretch lats.

Every 2 minutes x 4
Max strict pull ups into quad and hamstring stretches.

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CrossFit WOD, June 11, 2019

Tuesday 11th June 2019

Warm-up

Warm-up
15 down ups
2 lengths of the rig walking lunge with a stretch.

Empty barbells out and go through,
3 rounds
6 deadlift
6 hang power clean
6 STOH
6 good mornings.
Rest if needed after each round. This should be done for quality reps and to get your body in good positions before you start to lift.

Weightlifting

Metcon (Weight)
Build to a heavy in the following complex.

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CrossFit WOD, June 10, 2019

Monday 10th June 2019

Warm-up

Warm-up
10 partner shuttle runs each with a down up at the end.
3 rounds
10 hollow rocks
10 kip swings
10 goblet squats

3 min pulling EMOM, strict looking to build strength with steady plate GTOH in-between sets.
After the pulling EMOM, equipment out and every body go through,
2 rounds
5 jumping air squat + 5 T2B
into
2 rounds
7 Hang power snatch + 7 front squat (empty bar)

Metcon

Metcon (Time)
For time

25-20-15-10-5
Box jump 24/20in
T2B
directly into
5-10-15-20-25
Hang power snatch 35/25kg
Front squats

22 min cap,

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CrossFit WOD, June 8, 2019

Saturday 8th June 2019

Warm-up

Warm-up
400m run
20 alt lunge with a stretch (same arm same leg)
20 leg swings (10 each side)
20 air squats paused for 2 seconds
10 walkouts

have a go at a few pull ups before starting the wod.

Metcon

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor,

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CrossFit WOD, June 7, 2019

Friday 7th June 2019

Warm-up

Warm-up
2 rounds
12/9 cal AB
10 KB swings
10 jumping air squats
12/9 cal row
10 press ups
5 burpee

Weightlifting

Weighted Pull-ups (Build to a 3 rep max weighted pull up.)

Add weight anyhow.

Metcon

Metcon (AMRAP – Rounds and Reps)
25 min AMRAP

40/30 cal assault bike
40 wall ball 20/14lb
40 box jump overs 24/20in
40/30 cal row
40 American kb swings 24/16kg
40 bar touch burpee

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CrossFit WOD, June 6, 2019

Thursday 6th June 2019

Warm-up

Warm-up
3 min DU practice, 55 OTM if good at them.

3 rounds
10 KB deadlift (heavy)
10 sit ups
10 scorpions
into
10 single leg paused glut bridge each side
20 banded good mornings, squeeze glutes at the top.

Weightlifting

Deadlift (4 x 5 @ 70-75% all sets to be the same weight)

Aim to go every 3 minutes with 15 tempo press ups or press ups on KB between sets.

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CrossFit WOD, June 5, 2019

Wednesday 5th June 2019

Warm-up

Warm-up
4 lengths bear crawl
2 lengths walking lunge with fractionals overhead
10 pvc core twists
accumulate 1 min handstand hold

shoulder activation

Weightlifting

Split Jerk (Build to a heavy single)

Metcon

Class 19.3 open wod (AMRAP – Reps)
10 min AMRAP
RX+

50 OH alt lunge 24/16kg KB
(must do 25 each arm)
50 KB box step ups 24/16kg 24/20in
50 strict HSPU
AMRAP Handstand walk

RX

Same as above but with kipping HSPU.

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