7/22/19


CrossfitBurleson – CrossFit WOD

Strength

Front Squat (Clusters: Build to a heavy 2.2.2)

Metcon

Metcon (No Measure)

AFAP, but not for time:

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125)

L3: (53, 35) (155, 105)

L2: (45, 30) (135,95)

L1: (35, 25) (185, 115 – Deadlifts)

7/20/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)

L3: (115, 75)

L2: (Double Under Attempts)

L1: (Single Unders) (Light Hang Muscle Cleans)

7/19/19


CrossfitBurleson – CrossFit WOD

Strength

Metcon (No Measure)

“6-12-25 Protocol”

3-4 Rounds of:

6 Close Grip Bench Press (challenging weight)

12 Rollback Triceps Extensions

25 Banded Triceps Pushdowns

No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2/L1 Strength:

3 Rounds of:

12 DB Bench Press – pronated grip

12 1-Arm DB Rows each

15 Banded Triceps Pushdowns

Rest 2:00

Metcon

Sled Death Carry (Distance)

Max Distance in 18:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to be done at a time.

Alternate Option:

AMRAP 16:

10 Pull-ups

10 Box Jumps w. step down (24, 20)

200 Meter Run

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (20, 15 Step-ups)

7/18/19


CrossfitBurleson – CrossFit WOD

Strength

Sumo Banded Deadlift (7×3@55%)

Kiss the Sky (Time)

3 RFT:

12 Burpees

12 DB Front Squat (50, 35)

Rest 6:00 + Repeat

L3: (45, 30)

L2: (35, 25)

L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Metcon

7/17/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 KBS (53, 35)

10 T2B

400 Meter Run

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunches)

7/16/19


CrossfitBurleson – CrossFit WOD

Strength

Metcon (No Measure)

1) Shoulder Press against bands: 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s.

2) Chest Supported DB Rows: 1/4 x 12. Rest 60s.

– same weight as last week but pause for a 1 count on each rep

Metcon

Metcon (AMRAP – Reps)

4 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Hand Release Push-ups

1c) Barbell SDHP (75, 55)

1d) KB Windmills (53, 35) (alternate sides each round)

*Score = total reps

L3: (35, 25)

L2: (14, 10) (65, 45) (Box Push-ups)

L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

7/15/19


CrossfitBurleson – CrossFit WOD

Strength

Squat Clean (1RM)

Dimel Deadlift (3×30@40% of 1RM Deadlift)

KB March (4x30s on/30s off)

7/13/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

AMRAP 30:

Buy-in:

3 Mile Run,

Remaining time AMRAP:

30 Barbell Rows (135, 95)

30 Wall Balls (20, 14)

30 Pull-ups

30 Box Jumps w. step down (24, 20)

*One person works. Split as desired

L2: (Band Assisted Pull-ups) (14, 10) (Less than 24/20)

L1: (Ring Rows) (10, 8) (Alt. Step-ups)

7/12/19


CrossfitBurleson – CrossFit WOD

Strength

Close Grip Floor Press (3RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

DB Bench Press (athlete choice of weight)

Right into:

AMRAP 4:

Barbell Curls (empty bar)

Right into:

AMRAP 4:

Russian Twists w. a plate (athlete choice of weight)

Right into:

AMRAP 4:

Bradford Press (empty bar) (back + front = 1 rep)

*Score = total reps

3/11/19


CrossfitBurleson – CrossFit WOD

Strength

Sumo Deadlift (8×3@50%)

Metcon

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)