CrossFit / Boot Camp / MetCon WODS

2021.3.01 Monday

 

Closed

 

 

2021.3.02 Tuesday

 

Metcon

 

Partner WOD

50-40-30-20-10

DUs/SUsx3

Sit Ups

*Partners work at the same time completing the given reps.

*You must wait until your partner complete the given reps before you move on.

 

Directly into

100 Single DB OH Lunges

*1 person works at a time.

*Share the reps evenly with your partner.

 

Directly into

100 Burpee to Target

*1 person works at a time.

*Share the reps evenly with your partner.

 

*Suggested DB weight (50/35lb)

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

 

2021.3.03 Wednesday

 

CrossFit

 

Strength/Skills

 

EMOM for 10 Minutes

1 Power Snatch + 1 Squat Snatch

*Increase the weight as you go.

 

Conditioning

21-15-9 Reps of

HSPUs

Power Snatches (95/65lb)

 

Boot Camp

 

Strength/Skills

 

10 Double KB Deadlifts

10 Weighted Windshield Wipers w/ KB (R+L=1)

 

Conditioning

30s On/15s Off x 4 sets per station

1: 10m Shuttle Sprint

2: Bench Hops

3: Single Arm DB Snatches (Odd:R/Even:L)

4: Hollow Rocks

5: Superman

*1 minute rest after each station

 

2021.3.04 Thursday

 

Metcon

 

50-40-30-20-10 Reps of

Box Jump/Step Up

KBS

WBS

 

*Suggested KB weight (24/16kg) Box Height (24”/20”) MB weight (20/14lb)

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

 

2021.3.05 Friday

 

CrossFit

 

Strength/Skills

 

Shoulder Press

5-5-5-5-5

*Increase the weight as you go.

 

After each working set

10 DB Side Lateral Raises

10 DB Reverse Flies

 

 

Conditioning

 

AMRAP in 12 Minutes

12 Alternating Pistols

9 Power Cleans (115/80lb)

6 Push Presses (115/80lb)

 

 

Boot Camp

 

Strength/Skill

4 Sets of

10 Seated DB Shoulder Presses

5-5-5-5-5

*Increase the weight as you go.

 

After each working set

10 DB Side Lateral Raises

10 DB Reverse Flies

 

Conditioning

 

3 Mins On/ 1 Min Off x 5R

 

40 Jumping Jacks

30 Plank Jacks

20 DB Push Presses

10m DB Bear Crawls

*Pick up where you left off.

 

2021.3.06 Saturday

 

Hannam Heroes

 

Cincy

5 Rounds for Time

 

2 Rounds of Cindy

1 Round of Nancy

 

*1R of Cindy is

5 Pull Ups

10 Push Ups

15 Air Squats

 

*1R of Nancy is

500/400m Row

15 OHS w/ Barbell or 20 Single Dumbbell OHS

 

 

*Suggested BB weight (95/65lb) DB weight (45/30lb)

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

 

2021.3.07 Sunday

 

Metcon

 

Coach's Choice

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