CrossFit / Boot Camp / MetCon WODS

 

2021.9.20 Monday

 

Closed

 

2021.9.21 Tuesday

 

Closed

 

2021.9.22 Wednesday

 

Metcon

 

Cash in 800m Run

 

Then 10 Rounds of

5 Burpees

10 Thrusters (Barbell/Dumbbells)

 

Cash out 800m Run

 

*Suggested BB weight (95/65lb), DB weight (40/25lb)

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

 

2021.9.23 Thursday

 

Metcon

 

AMRAP in 20 Minutes

 

Cash in 2000/1600m Row

 

Then Max Rounds for the Remaining Time

 

15 Power Cleans (Barbell/Dumbbells)

12 Push Presses

9 Box Jump Overs/Step Overs

 

*Suggested BB weight (95/65lb), DB weight (40/25lb)

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

 

2021.9.24 Friday

 

CrossFit

 

Strength/Skill

 

Back Squat

5 Sets x 5 Reps @ 70% of 1RM

 

Conditioning

 

For Time

 

200 DUs

50 Back Squats (135/95lb)

100 DUs

25 Front Squats

 

Boot Camp

 

Strength/Skill

 

5 Sets

10 DB Rack Squats

10 Weighted Crunches + 10 Leg Raises

 

Conditioning

 

3 Mins On/1 Min Off x 5R

50 DUs/100 SUs

10 MB Squat Thrust

10 MB Throw to Wall

 

*Pick up where you left off after 1 min break.

 

2021.9.25 Saturday

 

Hannam Heroes

 

 

Partner AMRAP in 30 Minutes

 

10 Rounds (5R Each)

3 Hang Power Cleans (Barbell/Dumbbells)

2 Push Jerks

1 Thruster

 

Then 400m Run

 

*1 person works at a time.

*P1 completes a whole round and switch.

*After 10 Rounds (5R each) run 400m together and repeat.

*Suggested BB weight (135/95lb), DB weight (50/35lb)

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

 

2021.9.26 Sunday

 

Skill Training Day

 

Coach's Choice