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

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)