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

2/5/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)

Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

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

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap

2/4/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Sumo Banded Deadlift (1RM)

Metcon

Southie (Time)

“Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

2/2/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

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

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

2/1/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Bench Press (1RM)

Metcon

Metcon (Time)

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, 45s Bike OR Ski Erg

18:00 Cap

1/31/2019


STRENGTH

1) Power Clean + Jerk: 4 x 1.1 (10s) @85% of Last Monday, every 60s.
2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00

METCON

”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees

L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap