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“Peek-A-Boo” CrossFit WOD – Friday August 26th, 2022

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Strength

Deadlift (5X5)

5 Sets:

5 Reps @ 60-65%

*6-8 Second Eccentric

Strict Weighted Ring Dips Base 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Ring Dips

Rest 3 Minutes Between Sets.
Scale

– Remove Weight

– Use Band

– Bar Dips

– Bench Dips

Metcon

Peek-A-Boo (AMRAP – Rounds and Reps)

AMRAP 13:

Buy-In: 1,000 Meter Run

With Time Remaining:

60 Double Unders

10 Dumbbell Hang Snatches

60 Double Unders

20 Dumbbell Hang Snatches

60 Double Unders

30 Dumbbell Hang Snatches

Add 10 Dumbbell Hang Snatches Each Round

Dumbbell: 50 / 35 lb

“Great Balls of Fire” CrossFit WOD – Wednesday August 24th, 2022

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Strength

Strict Press

5 Sets:

5 Reps @ 60-65%

*6-8 Second Eccentric

Strict Weighted Pull Ups Base Cycle 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.
Scale Options

– Remove Weight

– Use Band

Metcon

Great Balls of Fire (AMRAP – Reps)

AMRAP 15:

Max Cal Bike

On the Minute [Starting at 0:00]:

10 Wallballs 20 / 14 lb

“Powerless” CrossFit WOD – Tuesday August 23rd, 2022

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Strength

Clean and Jerk

Squat Clean & Jerk

5 Sets:

3 Squat Cleans + 1 Split Jerk @ 65-70%

Squat clean as single rep, not touch and go.

Metcon

Powerless (5 Rounds for reps)

5 Rounds x AMRAP 3:

21/15 Calorie Row

9 Box Jumps (30″/24″)

Max Power Cleans

Rest 1:30 Between Rounds

Round 1: 95 / 65 lb

Round 2: 135 / 95 lb

Round 3: 155 / 105 lb

Round 4: 185 / 135 lb

Round 5: 225 / 155 lb

Strict Deficit Handstand Push-ups (3 Rounds for reps)

3 Sets:

2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.
Scale

– Regular Strict HSPU

– Strict HSPU With 1-2 AbMats

-DB Seated Press

“Disturbing the Peace” CrossFit WOD – Saturday August 20th, 2022

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Strength

Power Snatch Cycling (3 Rounds for weight)

Unbroken Sets For Load:

15-12-9 Power Snatches

Rest As Needed Between Sets.

Metcon

Disturbing The Peace (Time)

For Time [25 Minute Time Cap]:

100 Box Jumps (24″/20″)

100 Front Squats 75 / 55 lb

100 Dumbbell Snatches 50 / 35 lb

On the Minute [Starting at 0:00]:

4 Burpees Facing Object