CrossFit Puget Sound

Burgener warmups:

• PVC
• 10/22lb
• 22/45lb

this should take no longer than 10 minutes!

Skill/Strength: 1 snatch on the minute every minute for 15 minutes. Try to safely increase to 87-90% of max

WOD: “Helen” 3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (53/36)
• 12 pullups

Post time and loads to comments.

Warm-up : 3 rounds:

• Row 10 calories
• 10 abmat situps
• 10 wall-balls
• 10 box jumps

Skill/Strength: Burgener warmup and work your snatch up to your chosen OHS load for the metcon.

WOD: 21-15-9 for time of:

• 225lb. deadlift
• 135lb. OHS

Post time and scaling to comments.

Warm-up with: 2 rounds of:

• Row 10 calories
• 10 wallball shots
• 10 handstand pushups
• 10 box jumps
• 1 minute rest

WOD: Lift every 3 minutes, try to increase weight on each set.

• Press 1-1-1-1-1
• Push Press 3-3-3-3-3
• Push Jerk 5-5-5-5-5

Post loads to comments.

Warm-up, then:

WOD: Deadlift 5 rep max

General Warmup, foam rolling, DROM

Buy in: Tabata warm-up!

• Alternate squats and pushups for a total of eight 20 second rounds with 10 seconds of “rest” to transition between exercises.
• “Rest” 10 seconds then do four 20 second rounds of abmat situps with 10 seconds rest between rounds.

WOD: For Time:

• 40 HSPU’s
• 40 Front squats

If you haven’t completed the HSPU’s within 5 minutes, move on to the front squats. 12 minute cap.

Post time and load/scaling to comments.

Warmup: 15/10/5:
OHS, pushup, abmat situp, pass through

Strength: pullups: 1-1-1-1-1-1-1 reps
Pull every 5 minutes, practicing various methods of getting a barbell from shoulders to overhead lockout. Also use your rests to work up to your load for today’s WOD.

WOD: As many reps in 8 minutes:

Get a barbell from shoulders to overhead lockout, anyhow.

The catch: At the beginning of each minute, complete a 100m run.
155/105

Post loads and total reps to comments!

Warm-up: 10-9-8-7-6-5-4-3-2-1 reps of:

• DB squat clean
• Situps

Work up to a heavy single on cleans during this!

Then:

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:

• 1.5x body weight deadlift
• bw benchpress
• 3/4 bw clean

Post time and loads to comments. If you can’t so as rx’d, scale to an imaginary body weight.

Run 800m/ DROM

Push press: 3-3-3-3-3-3-3

WOD: 21-15-9  for time of:

• Row calories
• Burpees

Post loads and time to comments.

Warm up: get ready to sprint!

100m alley sprint every 4 minutes: 1-1-1-1-1-1-1

4 minute rest, then:

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Walking lunges
• Pushups
• unbroken kipping pull-ups

Scale as necessary to get pullups unbroken. Post time to comments.

Post times to comments.

Tabata Row

4 minute rest

Weighted Pullups: 5-5-5-5-5

(lift every 5 minutes)

THEN: AMRAP in 8 minutes:

• 4 HSPU
• 8 Kettlebell swings (72/53)
• 16 situps

Post rounds and reps to comments. Post any scaling!