WORKOUT OF THE DAY (WOD)

CrossFit

Tuesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 25 minutes, every 5 minutes perform

4 Snatches 115/85
400m run
4 OH Squats 115/85

Accessory

B: Metcon (No Measure)


4 Sets of:

8 Chin Ups
10 BB Curls (HAP)

Rest as needed
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CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


A1. For 14 minutes, every 2 minutes perform:

3 Front Squats (HAP)

A2. 2 min AMRAP of:

Front Squats @50% of A1
(Do NOT drop the bar)

Metcon

B: Metcon (AMRAP - Reps)


6 min AMRAP of:

10 Back Squats 155/105
3 Box Jumps 30”/24”

Rest 3 minutes

Repeat
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
3 x 2 @90%

B. Snatch Pull
4 x 4 @85%

C. Front Squat
4 x 3 (0:4:0) @80%
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CrossFit

SOS
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


60 Thrusters 95/65

200m Run

60 Burpees

200m Run

40 Thrusters 115/85

200m Run

40 Bar Facing Burpees
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CrossFit

Whittier PD Officer Tribute WOD

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


27 min AMRAP of:

Buy in: 247 Double Unders

2 Deadlifts 315/215
20 Wall Balls 20/15
17 Russian KB Swings R/G

*27= Tour

*247= Badge number

*Rep Scheme (2.20.17) = End of Watch
Police Officer Keith Boyer was shot and killed as he and another officer investigated an accident near the intersection of Colima Road and Mar Vista Street.

Unbeknownst to the officers, the vehicle that caused the crash was stolen and being driven by a gang member who had just been paroled. The parolee had just committed another murder hours earlier. As Officer Boyer attempted to conduct a pat down on the subject, the man suddenly pulled a handgun from his waistband and opened fire. Officer Boyer was killed and a second officer was wounded. Despite the wounds, the officers returned fire and wounded the subject.

Officer Boyer was transported to a local hospital where he succumbed to his wounds.

Officer Boyer had served with the Whittier Police Department for 27 years and was preparing to retire. He is survived by three adult children and his parents
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Jerk
1 x 3 @50%
1 x 3 @60%
1 x 3 @70%
1 x 2 @80%
3 x 2 @90%

B. BTN Strict Press
4 x 8 HAP

C. OH Squat
4 x 3 (0:4:0) @80%
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CrossFit

Open 17.2
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CrossFit Structured - WOD


Metcon

A1: CrossFit Games Open 17.2 (AMRAP - Reps)


12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

A2: CrossFit Games Open 17.2 Scaled (AMRAP - Reps)


12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
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CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


For 14 minutes, every 2 minutes perform:

1 Power Snatch + 1 Hang Snatch + 1 Snatch
(HAP)

Metcon

B: Metcon (AMRAP - Reps)


3 Sets of:

1:00 Deadlift 95/65
Rest 30 seconds
1:00 Squat Clean 95/65
Rest 30 seconds
1:00 Cal Row
BK: 135/95
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

B: Metcon (Time)


100 Burpees
1 Mile Run
10 Rope Climbs or 30 Pull Ups
1 Mile Run
100 KB Clean O/B
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CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


10 min EMOM of:
Even: 12/15 Cal Row
Odd: 20 Ball Slams 30/20

Rest 2 minutes

10 min EMOM of:
Even: 50 DU
Odd: 15 AKB Swings O/B

Rest 2 minutes

10 min EMOM of:
Even: 45sec. Burp Shuttle Run
Odd: 12 Box Jumps 24”/20”
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