CrossfitBurleson – CrossFit WOD
Metcon
Metcon (No Measure)
Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders
L2: (45, 30) (Double Under Attempts)
L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings)
2/26/19
CrossfitBurleson – CrossFit WOD
Weightlifting
Banded Push Press (6×2@65-70%)
Metcon (Time)
5 RFT:
18/15 Calories Bike
15 T2B
9 HSPU
Rx+:(Ski Erg Cals) (Strict HSPU)
L3: (HSPU to 1 Abmat)
L2: (90s Bike) (Knee Lifts) (Box Push-ups x 12 per rd)
L1: (90s Bike) (Abmat Sit-ups) (Box Push-ups x 8 per rd)
21:00 Cap
*Additional Options
400 Meter Run or 18/15 Calorie Ski Erg or 30/25 Calorie Row
Metcon
2/25/19
CrossfitBurleson – CrossFit WOD
Weightlifting
DL-PC-SC Complex
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap
Power Elvis (Time)
For time:
30 Power Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap
2/22/19
CrossfitBurleson – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
19 Wallballs (20,14)
19 Cal Row
2/21/19
CrossfitBurleson – CrossFit WOD
Weightlifting
Sumo Banded Deadlift (12×1@85%)
Metcon
Metcon (No Measure)
AMRAP 20 of:
100 Ft. Asymmetrical Farmer Carry (alternate sides evenly)
100 Ft. Plate Push (45, 25)
Rest as needed (60-90s)
*Score = Guess as to what 19.1 is!
*Alt. Option > Heavy Sledpush x 100 Ft.
2/20/19
CrossfitBurleson – CrossFit WOD
Metcon
Metcon (Time)
For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row
L2: (14, 10) (20, 15) (25, 15)
L1: (10, 8) (20, 15 Alt. BW Step-ups) (15, 10)
25:00 Cap
*Alternate Options
45/40 Calorie Bike or Ski Erg
2/19/19
CrossfitBurleson – CrossFit WOD
Weightlifting
Banded Push Press (6×3@60-65%)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 DB Push Press (50s, 35s)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double DB Rows (50s, 35s)
Minute 4: 15 Burpees
L2: (40s, 25s) (Double Under Attempts) (10 Burpees)
L1: (35s, 20s) (40 Single Unders) (8 Burpees)
2/18/19
CrossfitBurleson – CrossFit WOD
Weightlifting
Paused Front Squat (2RM)
Metcon
Metcon (Time)
For time:
15 Power Cleans (135, 95)
21 C2B Pull-ups
12 Power Cleans (155, 105)
15 C2B Pull-ups
9 Power Cleans (185, 125)
9 C2B Pull-ups
14:00 Cap
Rx+:(155, 105) (185, 125) (205, 135)
L3: (115, 75) (135, 95) (155, 105) (Regular Pull-ups)
L2: (75, 55) (95, 65) (115, 75) (Band Assisted Pull-ups)
L1: (65, 45) (75, 55) (95, 65) (Ring Rows)
2/16/19
CrossfitBurleson – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 KBS (70, 53)
*One athlete completes a full round at a time
12:00-22:00
200 Meter Run
6 Hang Squat Snatch (95, 65)
*One athlete completes a full round at a time
24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time
Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)
L3: (53, 35) (75, 55)
L2: (45, 30) (65, 45)
L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)
Alternate Options:
200m row in place of run or 45s Bike or Ski Erg
2/15/19
CrossfitBurleson – CrossFit WOD
Weightlifting
Close Grip Floor Press (3RM)
Metcon
Metcon (No Measure)
“Buy In”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (50s, 25s)
Barbell Curls (95, 65)
T2B
Then,
“Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
*Athlete choice of weight scaling today.
L3: (40s, 20s) (75, 55)
L2: (30s, 15s) (65, 45)
L1: (Less than L2 OR Choices choice)
22:00 Cap on this work