3/1/19


CrossfitBurleson – CrossFit WOD

Metcon

19.2 (AMRAP – Reps)

*Rx*

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135/85 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315/205 lb.

*Scaled*

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

15 squat cleans, 95/55 lb.

25 hanging knee-raises

50 single-unders

13 squat cleans, 115/75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

11 squat cleans, 135/95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

9 squat cleans, 155/115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

7 squat cleans, 185/135 lb.

2/28/19


CrossfitBurleson – CrossFit WOD

Weightlifting

DL-PC-SC Complex (10×2+1+1)

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)

AMRAP 18 of:

100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)

100 Ft. Plate Push (45, 25)

Rest as needed (60-90s)

*Alt. Option > Heavy Sledpush x 100 Ft.

OR

AMRAP 18:

100 Ft. Front Carry

100 Ft. Farmer Carry

15 Russian Swings

10 Goblet Squats

Rest 60s.

2/27/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (No Measure)

Every 5:00 x 5 Sets:

Row 400 Meters

15 KBS (53, 35)

30 Double Unders

L2: (45, 30) (Double Under Attempts)

L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings)

2/26/19


CrossfitBurleson – CrossFit WOD

Weightlifting

Banded Push Press (6×2@65-70%)

Metcon (Time)

5 RFT:

18/15 Calories Bike

15 T2B

9 HSPU

Rx+:(Ski Erg Cals) (Strict HSPU)

L3: (HSPU to 1 Abmat)

L2: (90s Bike) (Knee Lifts) (Box Push-ups x 12 per rd)

L1: (90s Bike) (Abmat Sit-ups) (Box Push-ups x 8 per rd)

21:00 Cap

*Additional Options

400 Meter Run or 18/15 Calorie Ski Erg or 30/25 Calorie Row

Metcon

2/25/19


CrossfitBurleson – CrossFit WOD

Weightlifting

DL-PC-SC Complex

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

Elvis (Time)

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Power Elvis (Time)

For time:

30 Power Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

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)