CrossFit Narrow Gate

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CrossFit WOD 191017

CrossFit WOD 191017

General Warm Up
Clean and Jerk (20 Minutes )
Build to a heavy, if not new 1-RM, Clean & Jerk in 20 minutes or less.

If you have more than two misses at a weight, call it.

Metcon (4 Rounds for reps)
In 2:00, for max reps, complete:
30 x Double-Unders
5 x Power Cleans
Max Bar Facing Burpees
Rest 2:00; Repeat for four sets. Please note the weights on the Power Cleans:

RX
Set 1: 115/75
Set 2: 135/95
Set 3: 155/115
Set 4: 185/125

RX+
Set 1: 135/95
Set 2: 155/115
Set 3: 185/125
Set 4: 205/135

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CrossFit WOD 191016

CrossFit WOD 191016

General Warm Up
Incorporate gymnastic skill work

Three sets of:
Hollow Rocks x 30 seconds
Strict Ring-Rows x 10 reps @ 2111
Rest as needed

Metcon (Time)
Conditioning
For time:
1000 Meter Row
25 x Deadlifts
25 x Single DB Box Step-Overs
400 Meter Run
25 x Deadlifts
25 x Single DB Box Step-Overs
1000 Meter Row

RX 155/115, 35/20
RX+ 185/125, 55/35

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LIFE 20191015

LIFE 20191015

Strength
Seated DB Press (x6-8 @ 30X1)
rest 30 secs
Bent Over Row (x6-8 @ 21X1 ea arm)
Single Arm DB Bent over rows
rest 30 secs
plank hold (x60 secs)
rest 1 min
x4 sets total
Metcon (3 Rounds for reps)
3 sets for times:
Run 400m
18 KBS
15 Sit-ups
12 Ring Rows
rest 1 min

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CrossFit WOD 191015

CrossFit WOD 191015

General Warm Up
3 Position Snatch (Every 2 min for 6 min )
ground, below the knee, above the knee

Start at 65% and build in weight based on how your snatches feel. Please hold for 1 second at the bottom position of each snatch.

and then …

Snatch (2 reps every 2 min for 6 min )
Worj in the 70-75% 1RM snatch range
Metcon (Time)
21-18-15-12-9

Front Squat
Hand Release Push Up

RX 95/65
RX+ 135/95

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COLUMBUS DAY WOD

COLUMBUS DAY WOD

General Warm Up
Metcon (Time)
1492

10 Rounds for Time

1 x Clean & Jerk
4 x Dead Lift
9 x Pull Ups
2 x Bar Facing Burpee over BB

RX 135/95
RX+ 185/135

We will have ways to scale the WOD or attack it w/ a partner!

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COMMUNITY SATURDAY

COMMUNITY SATURDAY

Metcon (Time)
In teams of two complete

For Time:
1 Mile Run (relay style in 400m increments)
+
5 rounds rounds for time:
20 Front Squats 135/95
20 Box Jumps 24/20
20 Pull-ups
+
1200m row (trade off every 300m)

RX+
Front Squat 155/105
Box Jump 30/24
C2B

Scaled

1 Mile Run (relay style in 400m increments)
+
5 rounds rounds for time:
20 Wall Balls
20 Box Jumps
20 Burpees over partner (while partner planks)
+
1200m row (trade off every 300m)

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CrossFit WOD 191011

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Back Squat (Every 2 min for 8 min )

Set 1 – 5 reps @ 60% of 1-RM

Set 2 – 5 reps @ 70% of 1-RM

Set 3 – 5 reps @ 75% of 1-RM

Set 4 – 5 reps @ 75% of 1-RM

Metcon (Time)

For time:

30 Man-Makers 35/20

RX+ 50/35
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Metcon (Time)

15 Deadlifts 185/125

Rest 30 seconds

15 Deadlifts 185/125

RX+ 225/155
Goal is to be unbroken.

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CrossFit WOD, October 11, 2019

CrossFit WOD 191011

General Warm Up
Back Squat (Every 2 min for 8 min )
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 5 reps @ 70% of 1-RM
Set 3 – 5 reps @ 75% of 1-RM
Set 4 – 5 reps @ 75% of 1-RM
Metcon (Time)
For time:
30 Man-Makers 35/20

RX+ 50/35

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
Metcon (Time)
15 Deadlifts 185/125
Rest 30 seconds
15 Deadlifts 185/125

RX+ 225/155

Goal is to be unbroken.

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