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

2/14/19


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

2/13/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

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

2/12/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Push Press (6×3@50-55%)

Metcon

Metcon (Time)

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)

2/11/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Back Squat (5RM)

Metcon

Metcon (AMRAP – Rounds)

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)

2/9/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

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)

2/8/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Push Press (3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

2/7/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Sumo Banded Deadlift (8×3@75%)

Metcon

Under Pressure (Time)

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)

2/6/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

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