Daily WOD
12.6.19
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2 Rounds:
Bike/Row 1:00
5 Strict Pull-ups/ Ring rows
5 Empty bar strict press
5 Front Squats
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
Teams of 2:
40 Calorie Row
30 Sit ups
20 Power Cleans
10 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
12.5.19
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
3 Rounds:
Bike/Row :30
6 Kettlebell Deadlift
6 Russian KB Swings
100′ Farmers Carry 1 KB (switch at 50′)
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
15 Pull ups
12.4.19
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
:30 each
Single Unders
Slow Air Squats
High Single Unders
Air Squats
Quick Single Unders
Glute Bridges
Double Taps
Single Leg Glute Bridges
Double Under Practice
Jumping Air Squats
Warm-up (No Measure)
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
–
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Rx+ (135,155,185/95,115,135)
12.3.19
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
1:00 Bike or row
2 Rounds:
8 Squats holding medball
5 Hanging knee-raises
5 Dumbbell press (5L/5R)
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (50/35)
12.2.19
CrossFit Abundantly More – CrossFit
Warm-up (No Measure)
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press (Barbell Rd. 2)
40 Seconds Active Spidermans
20 Seconds PVC Push Press (Barbell Rd. 2)
40 Seconds Inchworm to Push-ups
20 Seconds PVC Lateral Hops
40 Seconds Mountain Climbers
Pressing Complex (3-3-3-3-3)
5 sets:
1 Push Press
2 Push Jerks
Metcon (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
Extra work
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Row
30 Banded Pull-downs