CrossfitBurleson – CrossFit WOD
Weightlifting
Sumo Banded Deadlift (10×2@80%)
Metcon
Karen (Time)
For time:
150 Wall balls (20, 14) (10’, 9’)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
For time:
150 Wall balls (20, 14) (10’, 9’)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
AMRAP 26 with a partner:
30 Hang Power Cleans (135, 95)
60 Calorie Row
120 Double Unders
*One person works. Split as desired.
L3: (115, 75)
L2: (95, 65) (Double Under Attempts)
L1: (75, 55) (Single Unders x 2)
*Alternate Options for 60 calorie Row:
400 Meter Run or 45 Calorie Bike or Ski Erg
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+:(C2B Pull-ups)
L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)
L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)
L3: (185, 125)
L2: (155, 105) (8 Bar Facing Burpees)
L1: (135, 95) (6-8 Regular Burpees)
AMRAP 36 with a partner:
Buy in:
5k Row
Then with the Remaining time:
30 Alt. DB Snatches (50, 35)
60 Wall balls (20, 14)
90 Double Unders
L3: (45, 30)
L2: (35, 25) (14, 10) (Double Under Attempts)
L1: (30, 15) (10, 8) (Single Unders)
AMRAP 15:
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run
Rx+:(2 Wall Climbs) (2 Legless Rope Climbs) (200 Meter Ski Erg)
L3: (Rope Climb with legs)
L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)
L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)
*Alternate Option
400M Run = 400m Row or 90s Bike or Ski Erg
For time:
21-15-9
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
*8:00 Cap
L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (55, 35) (Regular Burpees/no box)
EMOM 30:
Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)
Alternate Options for plate pushes
– 100 ft. Sledpush
– 40s Air Bike x max cals
5 RFT:
20 Push-ups
20 Barbell Rows (95, 65)
20 Abmat Sit-ups
20 Push Press (95, 65)
Rx+:(Start each round with 5/3 Ring Muscle-ups)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)
22:00 Cap
“Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts