CrossFit / BootCamp / MetCon WODS
2020.1.20 Monday
CrossFit
Strength/Skill
Back Squat
5-5-3-3-2-2
*Increase weight as you go.
Conditioning
Partner WOD
4 Rounds of (Each)
10 Power Cleans (135/95lb)
10 Front Squats
*P1 completes a whole round of power cleans and front squats while P2 holds in deadlift position.
*Switch roles after each round.
Boot Camp
Strength/Skill
5 Sets of
10 DB Box Squats
1 Min Wall Sit
Conditioning
3 Mins On/ 1 Min Off x 5R
50m Shuttle Run w/ MB
20 Lunges w/MB
10m Ape Walk
*Touch MB down in every 10m.
*Pick up where you left off.
2020. 1.21 Tuesday
Metcon
Partner AMRAP in 26 Minutes
100m Partner Wheel Barrows
80 RKBS
60 Partner Plank Hi-5
40 Alternating Partner DBall Slams
20 Alternating Partner Up & Down
*Share the reps(distance) except plank hi-5 (work together)
*Suggested KB weight (24/16kg)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.1.22 Wednesday
CrossFit
Strength/Skill
5 Sets
1 Snatch Pull + 1 Snatch High Pull +1 Snatch
*Start light and increase weight as you go.
And then go for a heavy single for the day
Conditioning
AMRAP in 10 minutes
6 Burpee over Bar
12 Power Snatches (75/55lb)
Boot Camp
Strength/Skill
5 Sets of
10 DB Split Stance DL
1 Min MB Dead Bug Hold
Conditioning
5 Mins ME /2 Mins Off x 3R
1: 12/10 Cal Row
10 Burpee over Erg
2: 10 DB Power Cleans
10m DB Bear Crawls
3: 10 MB Sit Up to Wall Pass
10 MB Rotational Throws (R+L=1)
*5 minutes work at one station and move onto another after break.
2020.1.23 Thursday
Metcon
From 0:00 to 4:00
15-12-9 Reps of
Dumbbell DL
Box Jumps/Step Ups
From 4:00 to 9:00
50 T2B/Leg Raises
From 9:00 to 15:00
3 Rounds of
50 DUs/100 SUs
15 Double DB Swing to Presses (Snatches)
From 15:00
For Time
100 WBS
*Score is time completing each set.
*If you complete the work early, rest until the end of the time limit then transition to the next station.
Even if you fail to complete the task in the given time, proceed to the next work.
*Suggested MB weight (20/14lb), KB weight (24/16kg), DB weight (35/20lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.1.24 Friday
Metcon
Barbara
5 Rounds For Time
20 Pull-Ups/Ring Rows
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
*Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats,
you must take a 3 minute Rest.
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.1.25 Saturday
Closed
2020.1.26 Sunday
Metcon
Coach's Choice