4/19/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Shoulder Press (1RM)

Metcon

Strict Cindy (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

4/18/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Power Clean (6×3@75%)

Metcon

Metcon (No Measure)

8 Rounds of:

20s Sled push All Out Sprint

Rest 90s

Alternate Options

8 Rounds of:

20s Max Effort Air Bike

Rest 90s

4/17/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (No Measure)

Snatch GOAT WOD:

EMOM 10:

ODD Minutes: 3 Position Power Snatch Practice

– high hang + hang + hang below knee x 1 rep each.

EVEN Minutes: 15 Banded Pulldowns

Metcon (No Measure)

Gymnastics GOAT WOD:

EMOM 10:

ODD Minutes: GOAT Movement

EVEN Minutes: Static Hold

Buns + Guns (No Measure)

EMOM 8:

ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)

4/16/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)

L1: (35, 25 Russian Swings) (10 Ring Rows each round)

18:00 Cap

4/15/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Power Clean (3-3-2-2-1+ (Build to 1RM))

Metcon

Chuck Rhoades (AMRAP – Reps)

AMRAP 7:

Squat Clean Thrusters (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

4/13/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

For time with a partner:

50 Thrusters (115, 75)

50 T2B

1 Mile Run

50 T2B

50 Thrusters (115, 75)

1 Mile Run

L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (65, 45) (Abmat Sit-ups)

30:00 Time Cap

4/12/19


CrossfitBurleson – CrossFit WOD

Weighted Pull-ups (Close Grip Chin-up 3RM)

Metcon

Metcon (No Measure)

AFAP, but not for time:

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)

L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

4/11/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Back Squat (5×3@80% w/1 sec pause)

Metcon

Batwings (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

4/10/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock:

Buy-in:

200 Meter Front Rack KB Carry (53, 35)

Then with the remaining time AMRAP:

200 Meter Run

15 SDHP (53, 35)

30 Double Unders

L3: (45, 30)

L2: (35, 25) (Double Under Attempts)

L1: (30, 20) (Single Unders)

4/9/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Push Jerk (5×3@75-80%)

Metcon

Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)

25/20 Calorie Row

Rest 1:1

L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg