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“Doce” CrossFit WOD – Monday November 21st, 2022

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Strength

Clean and Jerk (Hang Squat Clean & Jerk

On the 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 73%

Sets 3-4: 2 Reps @ 78%

Sets 5-6: 1 Rep @ 83%

*All Percentages Based Off 1RM)

Record set 5&6.

Metcon

Doce (Part 1) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 2) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 3) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

“Jolly Roger” CrossFit WOD – Saturday November 12th, 2022

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Strength

Power Snatch

5 Sets of 2 @ 78-83% of 1RM Power Snatch

Metcon

Jolly Roger (Time)

10 Rounds For Time:
3 Power Snatches 135 / 95 lb
200 Meter Row
1 Legless Rope Climb (15ft.)
MODIFICATIONS

400 METER BIKE

LEGLESS ROPE

– Reduce Climbing Height

– Regular Rope Climb

– 6 Strict Chin-Ups = 1 Legless

– 8 Alternating Dumbbell Plank Rows = 1 Legless

“Chad” CrossFit WOD – Friday November 11th, 2022

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Strength

Back Squat

3 Sets:

1 Rep @ 85-90% of 1RM Back Squat

Metcon

Chad AMRAP (AMRAP – Reps)

AMRAP 20

Max Box Step-Ups

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout:

1. Slick // No rucksack. You pick the height of the step-ups.

2. Standard // 30/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20″ box for step-ups.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here