5/14/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Push Press+Push Jerk+Split Jerk (10×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

30 DB Renegade Rows (50, 35) (total reps)

20 Hang Power Snatch (75, 55)

10 T2B

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)

L3: (65, 45)

L2: (Double Under Attempts) (55, 35) (Knee Lifts)

L1: (Single Unders) (PVC) (45, 35) (Abmat Sit-ups)

5/13/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Rack Deadlift (1RM)

Metcon

Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

5/11/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

17:00-32:00 AMRAP:

600 Meter Medball Run (20, 14)

60 DB Hang Power Cleans (50, 35)

120 Air Squats

32:00-42:00, on your own at an easy pace, Recover:

3 Options:

Easy Row

Easy Bike

Easy Jog

*Choose 2 and perform 5 minutes of each.

L3: (40, 30)

L2: (14, 10) (Double Under Attempts) (35, 25)

L1: (10, 8) (Single Unders) (Light DBs)

5/10/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

5/9/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Wide Stance Box Squat (8×3@55-65% of 1RM Back Squat)

Metcon

Crazy Train (AMRAP – Rounds and Reps)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

5/8/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

In teams of 2:

For time:

400 Meter Farmer Carry (70, 53)

100 Walking OH Lunges (45, 25)

300 Meter Farmer Carry

100 Ground to Overhead with a plate (45, 25)

200 Meter Farmer Carry

100 Hollow Rocks

100 Meter Farmer Carry

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

L3: (35, 25# Plates)

L2: (25, 15# Plates)

L1: (BW Walking Lunges) (15, 10# Plates for G2OH)

30:00 Cap

5/7/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Close Grip Floor Press (5×4@75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

10 Strict T2B

10 Push-ups

400 Meter Run

Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

L2: (Strict Knee Lifts) (Box Push-ups)

L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)

5/6/19


CrossfitBurleson – CrossFit WOD

Weightlifting

1 1/4 Front Squat (3RM)

Metcon

James B (Time)

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

5/4/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 8:

8 Wall balls (20, 14)

8 KBS (53, 35)

*One athlete completes a full round

Rest 60s

AMRAP 8:

8 Wall balls

8 T2B

*One athlete completes a full round

Rest 60s.

AMRAP 8:

8 Wall balls

8 Hand Release Push-ups

*One athlete completes a full round

Rest 60s

AMRAP 10 at a slow pace on your own:

45s light Jog

45s light row

45s light bike

L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)

L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)

5/3/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Push Press (1RM)

Metcon

Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap