WOD

November 5, 2019

11/5/2019

Weightlifting
Front/Back Squat (12 min EMOM )
3 front Squats
6 Back Squats

67% 1rm front squat

Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

November 4, 2019

11/4/2019

Warm-up
Warm-up
Dynamic strecthing followed by:
Foam Roll Bowling:

Weightlifting
Deadlift (4 x 6 )
@ 60% of 1 RM
Try for unbroken sets if you can

Metcon
Metcon (Time)
Partner wod:
" You Go, I go"
6 rounds each…

15 wall balls 20/14
12 T2b
3 Power Snatch 135/95

rx+ : 155/115
M55+: 95/65

Partner A goes while Partner B rests then switch

October 31, 2019

10/31/2019

Weightlifting
Bench Press Strength W3 (5/3/1+ % based off 90% of 1rm)
5 x 75%
3 x 85%
1+ x 95%

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
10 Min. AMRAP:
60 x Alt. PS and PC
60 x ABMSU
60 x HRPU
200 DU (Singles 1:1)

M55+/Rx (95/75#)

October 30, 2019

10/30/2019

Weightlifting
Strict Press Strength W3 (5/3/1+ % Based off of 90% of 1rm )
5 x 75%
3 x 85%
1+ x 95%

Metcon
Metcon (AMRAP – Reps)
15 min. AMRAP:
10 x Alt. DB Snatches
25ft DB OH Lunge
10 x Alt. DB Snatches
25ft DB OH Lunge
10 x PU
*Add 5 PU’s to every round after the first round of 10

Ex: 10/25/10/25/10, 10/25/10/25/15, 10/25/10/25/20, etc…

Rx 50/35#
m55+ 35/20#

October 29, 2019

10/29/2019

Weightlifting
12 min. Alt. EMOM F/B Squat (3FS/6BS @ 64% of 1rm FS)
Odd Min: 3 x Front Squat
Even Min: 6 x Back Squat

Metcon
Metcon (Time)
3 Rounds For Time:
10 x Devil Press
10 x BJO
10 x Devil Press
10 x BJO
20 x Wall Balls

Rx 50/35, 24/20", 20-10/14-9′
M55+ 35/25, 24/20"(step ups), 14#-10’/10#-9′

*Chest touches the ground not the dumbbells on the devil presses

October 28, 2019

10/28/2019

Weightlifting
10 Min EMOM (Barski Snatch) (10 x 3 @ 60% of 1rm PS)
3- High Hang Squat Snatches w/o dropping the bar.

Metcon
Metcon (AMRAP – Reps)
4 x 3 min. Work/2 min Rest
20/15 Cal Row
15 x TTB
Max S2OH

Rx (135/95#)
M55+ (95/75#)

*Scale TTB’s as needed to your ability level to get through them for the s2OH

*Total S2OH is your score

CGX CrossFit get started today!