CrossFit / BootCamp / MetCon WODS

2020.8.03 Monday

 

CrossFit

 

Strength/Skill

Romanian Deadlift

5 Sets x 5 Reps

 

Conditioning

 

3 Rounds for Time

21 Knee to Elbows

15 DL (225/155lb)

9 Burpee over Bar

 

 

Boot Camp

 

Strength/Skill

5 Sets of

10 DB Romanian Deadlifts

5 Strict T2B

 

Conditioning

AMRAP in 7 Minutes

10 DB DL to Lunges

50m Shuttle Run

 

Rest 3 Minutes

 

AMRAP in 7 Minutes

10 Burpee to Target

50 Mountain Climbers

 

2020. 8.04 Tuesday

 

Metcon

 

Partner Wod

 

AMRAP in 24 Minutes

30 KBS

30 Box Jumps/Step Ups

30 Power Snatches (Barbell/Single DB)

 

* 1 person works at a time.

* Switch in every 30 seconds

*Suggested KB weight (24/16kg) BB weight (75/55lb), DB(45/30lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2020.8.05 Wednesday

 

CrossFit

 

Strength/Skill

Clean

 

3 Position Clean

1 Above Knees + 1 Below Knees + 1 Floor

1x 60%, 1x65%, 3x70%

 

Clean Pulls

2 x 3@90% of Clean

2 x 3@95% of Clean

 

Front Squats

5-5-5

 

Conditioning

In 8 minutes

20 Bear complex (135/95lb)

ME WBS (20/14lb) for the remaining time.

 

Boot Camp

 

Strength/Skill

5 Sets of

10 Pause Goblet Squats (3s hold at the bottom)

30s Weighted Hollow Hold

 

Conditioning

2 Mins On/1 Min Off x 6R

In the 2 Minutes

30s: Plate Push Jacks

30s: Toe Tap around the plate

30s: Drop Out onto plate

30s: Burpee onto plate

 

2020.8.06 Thursday

 

Metcon

 

50-40-30-20-10 Reps of

Cal Row

Push Ups

Single DB Hang Power Cleans

DUs/SUs x3

Sit Ups

 

*Suggested DB weight (45/30lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

 

2020.9.07 Friday

 

CrossFit

 

Strength/Skill

Shoulder Press

5-5-5

Push Press

3-3-3

Push Jerk

2-2-2

 

Conditioning

AMRAP in 10 Minutes

20 DB(45/30lb) Lunges (Farmers Carry)

15 DB Thrusters

10 Pull Ups

 

Boot Camp

 

Strength/Skill

3 Drop Sets

10/8/ME DB Shoulder Presses

5 Strict Pull Ups

 

 

Conditioning

40s On/20s Off x 5R

1: Low Set Plate In & Out

2: Ladder Drill: Pogo Jumps

3: Cursty Lunge MB Slams

4: MB Elbow Plank

 

2020.8.08 Saturday

 

Hannam Heroes

 

10K Row

 

2020.7.8.09 Sunday

 

Metcon

 

Coach's Choice

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