CrossFit WOD, June 23, 2021

T2B. HR Push-ups, DU’s

v1:40/:20r…9 (Distance)
Interval Row
9 rounds of 1:40 row,:20 rest with a 2:00 rest after round 5.
This is a preset workout on the rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″
Record meters for each interval. Competitors Goal is…Guys: 500m each interval, Ladies: 420m each interval
score is total meters
50 Wallballs (Time)
For Time:
50 Wallballs in as few a sets as possible
Scale weight accordingly,
Post sets in comment
T2B’s, HR Push-ups, DU’s (AMRAP – Rounds and Reps)
7:00 AMRAP of:
7 Toes to Bar
14 HR Push-Ups
21 DU’s
Rx+ = do more rounds

CrossFit WOD, June 22, 2021

RKB/Goblet Tapout

Weightlifting
Front Squat (1×1)
15-20:00 to find 1 RM

Metcon
KB/GOBLET TAPOUT (AMRAP – Rounds and Reps)
Every 2:00
5 RKB 53/35# Goblet Squat 20 DU
7 RKB/Goblet 20 DU
9 RKB/Goblet 20 DU
increase RKB/Goblet by 2 reps each round DU stays the same
go until work cannot be completed in 2:00 (Tapout)

CrossFit WOD, June 18, 2021

Clean n jerk, Box Jump, run

Weightlifting
Power Clean (1×1)

Metcon
Clean n Jerk, Box Junp, Run (AMRAP – Rounds and Reps)
20:00
5 Clean n Jerk 155/105
10 Box Jump
Run 200m

CrossFit WOD, June 17, 2021

Bike, Back Squat, Pull-up

Weightlifting
Back Squat (5×5)
60%

Metcon
Bike, Back Squat, Pull-up (Time)
10 Rounds
10 Cal Bike
10 Back Squat 95/65
10 Pull-up

Rx+ 15 Cal. 135/95, 2 BMU

CrossFit WOD, June 16, 2021

DU, DL, WB

Weightlifting
Deadlift (5×5)
60%

Metcon
DU, DL, WB (Time)
50 DU
40 WB 20/14
30Deadlift 135/95
40 DU
30 WB
20 DL
30 DU
20 WB
10 DL

CrossFit WOD, June 15, 2021

061521

Weightlifting
Push Press (10-8-6-4-2)
50-70% build

Metcon
061521 (AMRAP – Rounds and Reps)
20:00
400m Run or 500m row
15 AKB 53/35
10 Box Jump 24/20
5 burpees
Rx+ 70/53. 30/24. 10 burpees

CrossFit WOD, June 14, 2021

Snatch Ride

Weightlifting
Power Snatch (2-2-2-2-2)
Build to a heavy touch and go double

Metcon
Snatch Ride (3 Rounds for reps)
7:00 AMRAP
BIKE 15/12 or Row 21/18
15 power Snatch 95/65
Rest 3:00
5:00 AMRAP
BIKE 12/10 or row 18/15
12 Power snatch 115/85
Reat 2:00
3:00 amrap
Bike 9/6 or row 15/12
9 Power Snatch 135/95