
CrossFit / Boot Camp / MetCon WODS
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