3/13/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

For time:

9-15-21

Hang Power Snatch (95, 65)

T2B

*400 Meter run after each set

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (Empty Bar) (Abmat Sit-ups)

*16:00 Cap

*Alternate Option: 400m Row or 90s Bike or Ski erg in place of 400m Run

3/12/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

3/11/19


CrossfitBurleson – CrossFit WOD

Metcon

Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap

3/9/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a partner:

6 Bar Facing Burpees

9 SDHP (115, 75)

12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00

AMRAP 12:

6 Bar Facing Burpees

9 Front Squat (115, 75)

12/9 Calorie Bike (100 Meter Run)

*One athlete completes a full round a time.

Then,

10 Minutes of Zone 1 Work:

*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

L3: (95, 65)

L2: (75, 55) (Knee Lifts)

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

3/8/19


CrossfitBurleson – CrossFit WOD

Metcon

19.3 (Time)

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

3/7/19


CrossfitBurleson – CrossFit WOD

Weightlifting

DL-PC-SC Complex (8×2+1+1@80%)

Max Load in Complex of:

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon

Metcon (No Measure)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees

L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

3/6/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Row 250 Meters

1 Rope Climb

10 KBS (53, 35)

Rest 60s

AMRAP 7:

Row 250 Meters

10 Hand Release Push-ups

10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)

L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)

L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)

*Alternate Options

– 200m Run

– 250m Ski Erg or 15/12 Calorie Bike

3/5/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

For time:

30 DB Push Presses (50, 35)

60 Abmat Sit-ups

90 Double Unders

20 DB Push Presses

50 Abmat Sit-ups

100 Double Unders

10 DB Push Presses

40 Abmat Sit-ups

110 Double Unders

Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)

L3: (45, 30)

L2: (40, 25) (Double Under Attempts)

L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)

22:00 Cap

Metcon (Time)

For time:

30 DB Push Presses (50, 35)

60 Abmat Sit-ups

90 Double Unders

20 DB Push Presses

50 Abmat Sit-ups

100 Double Unders

10 DB Push Presses

40 Abmat Sit-ups

110 Double Unders

Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)

L3: (45, 30)

L2: (40, 25) (Double Under Attempts)

L1: (35, 20) (Single Unders reps of 75 per round) (Abmat Sit-ups reps of 25 per round)

22:00 Cap

3/4/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Wide Stance Box Squat (3RM)

Metcon

Gameday (Time)

For Total Time:

30 Front Squats (155,105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155,105)

30 Lateral Burpees

L3:(135,95)

L2:(115,75)

L1:(Goblet Squats)(135,95 Deadlifts for Power Cleans)(Regular Burpees)

8:00 Cap for Each Section

3/2/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (Time)

In teams of 3:

’”Fast-Fast-Slow”

For time:

4k Row

150 Power Snatch (95, 65)

75 Strict Pull-ups

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35 or Alt. DB Snatches) (Ring Rows)

30:00 Cap

Alternate Option:

– Mix and match bike, job or ski erg performing a total of 4k worth of work.