Crossfit Lynchburg

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Category — WODs

Monday, December 11, 2017

December 10th, 2017 by

CrossFit Lynchburg – CrossFit

Snatch Complex (See Below:)

Snatch + OHS @ 65%

Min 0, 2, 4 – 1+2

Min 6, 8, 10 – 2+1

Min 12 & 14 – 3+0

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Metcon (AMRAP – Reps)

14 Min AMRAP Scaled

60 Cal Row or 48 Cal Bike
50 Sit Ups
40 Wall Balls
30 Power Cleans 115/65
20 Pull Ups

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Saturday, December 9, 2017

December 8th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

For Time, split w a partner-

Assault Bike Cals. 100 M/ 80 F
100 SDLHP 75/55 RX 95/65 RX+
80 HSPU
Assault Bike 100 M/ 80 F
80 Power Clean 135/95
100 S2OH
Assault Bike 100 M/ 80 F

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Friday, December 8, 2017

December 7th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 4)

(3 sec down 3 sec hold at bottom)
*build to tough not maximal weight, heavier than last week

Metcon (Time)

21-15-9
Pull Ups RX C2B RX+
42-30-18
Single Arm Kb OH Reverse Lunges 53/35

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Thursday, December 7, 2017

December 6th, 2017 by

CrossFit Lynchburg – CrossFit

Bench Press (See Below-)

4 sets for quality – 20 min Cap

A1. Close Grip Bench – build to heavy set of 5 (heavier than last week)

A2. Ring Pull Ups – Strict if possible, kip as needed, control the negative x 6

A3. Single Leg DB RDL x 6 per leg
*hold DB in opposite hand of leg working

Metcon (AMRAP – Reps)

10 min AMRAP
Max Rep Wall Ball
*EMOM starting at 1:00, 10 Push Ups

ROMWOD

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Tuesday, December 5, 2017

December 4th, 2017 by

CrossFit Lynchburg – CrossFit

Clean Complex: (Power clean + clean + jerk)

15 minutes to a heavy single for the complex

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Front Squat 135/85 RX
10 Lateral Burpees
10 Toes to Bar

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Monday, December 4, 2017

December 3rd, 2017 by

CrossFit Lynchburg – CrossFit

Snatch Complex (See Below:)

Snatch + OHS @ 60% of Snatch
16 min Clock
Min 0 & Min 2 – 1+3
Min 4 & Min 6 – 2+2
Min 8 & Min 10- 3+1
Min 12 & Min 14- 4+0

Metcon (AMRAP – Rounds)

24 min EMOM
Station 1- Row 175/125 M/F or 10/8 Cal Bike
Station 2- Box Jump Overs 6 RX 8 RX+

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Saturday, November 2, 2017

December 1st, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (Time)

John

13 Rounds, split w a partner
13 power snatch 75/55
13 Wall ball 20/14
13 burpees
13 box jumps
*partners alternate movements. Must complete all 13 reps, then switch, etc

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Friday, December 1, 2017

November 30th, 2017 by

CrossFit Lynchburg – CrossFit

Back Squat (4 x 5)

*3 sec down 3 sec hold at bottom
**build to tough not maximal weight

Metcon (Time)

For time:
100 Hang Power Cleans 95/65 RX 135/95 RX+
*6 Lateral Burpees EMoM starting at 1:00

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Thursday, November 30, 2017

November 29th, 2017 by

CrossFit Lynchburg – CrossFit

Metcon (No Measure)

Shoulder Pre-Hab
Y, T, W – 2x 25 each

3 sets for quality

Jack Knives x 20
Tuck Hang From Pull Up bar x 20 sec
*scale to L Sit hang if able
Superman hold x 20 sec – use 10lb plate if able

3 sets for Quality
A1. Close Grip Bench Press 5 tough reps

A2. Max Rep Unbroken Push Ups

A3. Underhand Bent Over Rows w/ 2 sec hold at top x 8

A4. Air Squat x 15 focus on depth and quality of movement not speed

ROMWOD

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What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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