CrossFit / Boot Camp / MetCon WODS

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2022.06.27 Monday

 

CrossFit

 

Strength/Skills

 

Deadlift

3-3-2-2-1-1

 

Conditioning

 

27-21-15-9 Reps of

WBS (20/14lb)

SDLHP (75/55lb)

Push Press

 

Boot Camp

 

Strength/Skills

 

Deadlift

3-3-2-2-1-1

 

Conditioning

 

90s On/30s Off x 2R

1: DBall Clean to Over Shoulder

2: Barbell DL Hold

3: Cal Bike

4: Wall Sit Hold

 

2022.06.28 Tuesday

 

Metcon

 

In a team of 4

AMRAP in 24 Minutes

1: 250/200m Row

2: 14 Box Step Overs w/MB

3: 12 DB Burpees

4: 8 T2B to Pull Ups

 

*Each teammate starts at 1 of the 4 stations, team hi-10 and rotate when every all teammates finish the given reps.

*Suggested MB weight (20/14lb) DB weight (50/35lb)

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

 

2022. 06.29 Wednesday

 

CrossFit

 

Strength/Skills

 

Find 1RM Clean and Jerk

 

Conditioning

 

Gwen

15-12-9 Reps for Load

Unbroken Clean and Jerk

 

*Choose your own weight.

*Rest as needed between sets

*Time Cap 8

*Choose your own weight.

 

Boot Camp

 

Strength/Skills

 

4 Sets

7 DB Shoulder Presses + 5 DB Push Presses + 3 DB Push Jerks

ME Chin Up Hold

 

Conditioning

 

40s On /20s Off x 5R

1: DB Clean and Jerk

2: DB Lunge Twist

3: Banded Judo Pull

4: Banded High Knee

 

2022.06.30 Thursday

 

Metcon

 

In Every 3 Minutes for 30 Minutes (10R)

15/12 Cal Row

9 Burpees

then 3-6-9-12-15-18-21-24-27-30 Reps of

KBS

 

*For the 1st round, do 3 KBS after Burpees and then for each round add 3 more reps to KBS.

*If you fail to complete the round, row for the remaining time.

*Suggested KB weight (24/16kg)

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

 

2022.07.01 Friday

 

CrossFit

 

Strength/Skills

 

CrossFit Total

Sum of the Best of Each Lift

 

Back Squat

Shoulder Press

Deadlift

 

Boot Camp

 

Strength/Skills

 

4 Sets

10 DB Rack Squats

10 Windshield Wipers

 

Conditioning

 

EMOM for 20 Minutes

1: 15 Plate G2O

2: 25 Dropout onto Plate

3: 30 Plate Plank Jacks

4: 40s Plate Hollow Hold

 

2022.07.02 Saturday

 

Hannam Heroes

 

Partner WOD

 

2000/1600m Row

50 Clean and Jerks (Barbell/Dumbbells)

2000/1600m Row

100 Burpees

2000/1600m Row

200 WBS

 

*1 person works at a time

*Split the reps however you want.

*Suggested BB weight (155/105lb), DB weight (50/35lb), MB weight (20/14lb)

 

2022.07.03 Sunday

 

Skill Training Day

 

Coach's Choice