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