CrossFit / BootCamp / MetCon WODS
2020.8.03 Monday
CrossFit
Strength/Skill
Romanian Deadlift
5 Sets x 5 Reps
Conditioning
3 Rounds for Time
21 Knee to Elbows
15 DL (225/155lb)
9 Burpee over Bar
Boot Camp
Strength/Skill
5 Sets of
10 DB Romanian Deadlifts
5 Strict T2B
Conditioning
AMRAP in 7 Minutes
10 DB DL to Lunges
50m Shuttle Run
Rest 3 Minutes
AMRAP in 7 Minutes
10 Burpee to Target
50 Mountain Climbers
2020. 8.04 Tuesday
Metcon
Partner Wod
AMRAP in 24 Minutes
30 KBS
30 Box Jumps/Step Ups
30 Power Snatches (Barbell/Single DB)
* 1 person works at a time.
* Switch in every 30 seconds
*Suggested KB weight (24/16kg) BB weight (75/55lb), DB(45/30lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.8.05 Wednesday
CrossFit
Strength/Skill
Clean
3 Position Clean
1 Above Knees + 1 Below Knees + 1 Floor
1x 60%, 1x65%, 3x70%
Clean Pulls
2 x 3@90% of Clean
2 x 3@95% of Clean
Front Squats
5-5-5
Conditioning
In 8 minutes
20 Bear complex (135/95lb)
ME WBS (20/14lb) for the remaining time.
Boot Camp
Strength/Skill
5 Sets of
10 Pause Goblet Squats (3s hold at the bottom)
30s Weighted Hollow Hold
Conditioning
2 Mins On/1 Min Off x 6R
In the 2 Minutes
30s: Plate Push Jacks
30s: Toe Tap around the plate
30s: Drop Out onto plate
30s: Burpee onto plate
2020.8.06 Thursday
Metcon
50-40-30-20-10 Reps of
Cal Row
Push Ups
Single DB Hang Power Cleans
DUs/SUs x3
Sit Ups
*Suggested DB weight (45/30lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.9.07 Friday
CrossFit
Strength/Skill
Shoulder Press
5-5-5
Push Press
3-3-3
Push Jerk
2-2-2
Conditioning
AMRAP in 10 Minutes
20 DB(45/30lb) Lunges (Farmers Carry)
15 DB Thrusters
10 Pull Ups
Boot Camp
Strength/Skill
3 Drop Sets
10/8/ME DB Shoulder Presses
5 Strict Pull Ups
Conditioning
40s On/20s Off x 5R
1: Low Set Plate In & Out
2: Ladder Drill: Pogo Jumps
3: Cursty Lunge MB Slams
4: MB Elbow Plank
2020.8.08 Saturday
Hannam Heroes
10K Row
2020.7.8.09 Sunday
Metcon
Coach's Choice