December 16, 2017

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Crossfit 201 WOD

Crossfit201 Daily Wod

Saturday

December 16, 2017

Athletes,

The WOD for Saturday, December 16, 2017 will be

 

Back Squat
67.5% of 1 rep max

EMOTM 8 minutes
3 Speed Back Squats

*Same weight for all sets.
Focus on maintaining tight core and driving through your heels.

Then

Time Cap: 15 minutes

3 Rounds
20 Push Press 95/65
10 bar facing burpees
20 Sumo Deadlift High Pull 95/65
10 bar facing burpees

*Pick a weight where you can do all PP/ SDLHP in no more than 2 sets.

Friday

December 15, 2017

Athletes,

The WOD for Friday,  December 15, 2017 will be

 

Snatch
8 x 2
@ 90%

*Drop and reset after each rep.
*Stay at same weight for all reps

Then

21-15-9
Deadlift 225/155lbs
Chest to Bar Pull-Ups

Focus on your goal

Thursday

December 14, 2017

Athletes,

The WOD for Thursday,  December 14, 2017 will be

 

EMOM 8 minutes
Even – 7-10 weighted strict pull ups
Odd – :15 – :20 L sit hold

*Pull ups done in 1 unbroken set.

Then

AMRAP 15 minutes
300 meters row
15 Toes to Bar
15 Push ups

Fight the Pain!

Wednesday

December 13, 2017

Athletes,

The WOD for Wednesday,  December 13, 2017 will be

 

Back Squat
Work up to 90% +/-
Then
5 x 3 @ 87.5% across

Then

3 Rounds
AMRAP 3 minutes
2 Rope Climbs
10 HSPU
30 Double Unders
AMRAP DB Snatches 70/50

Rest 1 minute

It’s WOD time

Tuesday

December 12, 2017

Athletes,

The WOD for Tuesday, December 12, 2017 will be

 

7 Rounds
1-2 Reps per rounds
Dip-Tempo Negative + Bottom Pause (P-Bars)
10 second descent with 10 sec hold at bottom of dip

Ring Support Hold
15-20 second hold x 3 rounds (30 sec rest between rounds)
**With ADDITIONAL WEIGHT. Find weight that is challenging, but doable. Use weight vest if available

Then

7 Rounds
7 Unbroken Push Jerks 155/105 RX+
135/95 RX
7 Box Jump Overs 24/20

*Push Jerks must be done unbroken.
You can try the RX weight, but if the set is broken, it is not RX anymore.

Optional Finisher:
GHD Situps
4 x 20-25
Rest as needed between rounds.
*Pick a rep amount where you can unbroken.

Everyday is a Challenge

Monday

December 11, 2017

Athletes,

The WOD for Monday,  December 11, 2017 will be

 

Clean
8 x 2
@ 85%

*Drop and reset after each rep.
*Stay at same weight for all reps

Then

3 Rounds:
20 Kettlebell Snatch 70/53 lbs
50 Wall balls 20/14 lbs

It’s Monday! Move It!

Sunday

December 10, 2017

Athletes,

The WOD for Sunday,  December 10, 2017 will be

Partner WOD

8 Alternating Rounds
20/15 Cal. Row
15 Thrusters (95/65)
10 Bar Facing Burpees

Partner A Works, Partner B Rests, then switch.

Pass the Ball!

Saturday

December 09, 2017

Athletes,

The WOD for Saturday,  December 9, 2017 will be

 

Back Squat
65% of 1 rep max
EMOTM 8 minutes
3 Speed Back Squats

*Same weight for all sets.
Focus on maintaining tight core and driving through your heels.

Then

4 Rounds
AMRAP 3 minutes
20 V-Ups
2 Rope Climbs
20 Pistols RX+/ Jumping Lunges RX

1 minute rest between AMRAPS

Keep on Going!

Friday

December 08, 2017

Athletes,

The WOD for Friday,  December 8, 2017 will be

 

Snatch
8 x 2
@ 80%

*Drop and reset after each rep.
*Stay at same weight for all reps

Then

5 Rounds
5 Power Cleans
5 Shoulders to Overhead
5 Burpees
5 Box Jumps 24/20

RX – 75% bodyweight
RX+ – 100% bodyweight

*Scale appropriately.
Shoulders to overhead must be done as an unbroken set, otherwise you are going too heavy.

Get Stronger Everyday

Thursday

December 07, 2017

Athletes,

The WOD for Thursday,  December 7, 2017 will be

 

5 Rounds
15 GHD Situps
20/ 15 Calorie Row
15 Double Kettlebell Front Squats 70/53RX+/ 53/35RX
:90 Rest Between Rounds

Optional Skill Finisher:
3 Rounds
2-4 Strict Muscle Ups
:45 Arch Hold
25 V-Ups

Rock Your WOD

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