Monthly ArchivesMarch 2019

Monday WOD standard

C4 CrossFit – CrossFit

Strength
Front Squat
EMOM for 5
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%
@ 6 min
Every 2 min for 6
Set 6 – 1 rep @ 85%
Set 7 – 1 rep @ 85-90%
Set [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Weightlifting
Snatch
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
(pause for 2 seconds at mid-patella, then lower the barbell to the ground, pause for 1 second, then snatch)
Sets 1-2 = 2 reps @ 75%
Sets 3-5 = 2 reps @ 80%
When the running clock reaches 10:00…
4 min EMOM
Snatch x 1 rep @ [...]

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Power or Split Jerk
Take 15 min to establish a 1 RM
Metcon
Metcon (6 Rounds for time)
Every 3 minutes, for 18 minutes (6 sets) for max load:
300m Run or Row
3 Ring or Bar MU (10 Ring Dips)
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads [...]

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Monday WOD standard

C4 CrossFit – CrossFit

Strength
Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Immediately followed by…
Every 3 min for 6 (2 sets)
6-8 reps @ 80%
Metcon
Metcon (AMRAP [...]

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CrossFit Open 19.5 standard

C4 CrossFit – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes

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Tuesday WOD standard

C4 CrossFit – CrossFit

Strength
Clean & Jerk x 1 rep
Every 90 seconds, for 9 min (7 sets):
Set 1 = @ 65% of 1-RM Clean & Jerk
Set 2 = @ 70%
Set 3 = @ 75%
Set 4 = @ 80%
Sets 5-7 = @ 85%+
Metcon
Metcon (Time)
2 Rounds for time:
300m Run
25 Wall Ball Shots (20/14)
20 Pull Ups
15 Burpee Box Jump-Overs [...]

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