WOD

24/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

OTM for 10min

Odd – 2 DL, heavy load (90% +)

Even – 6/8 HSPU strict RX+ 8in deficit

WOD

Metcon (AMRAP – Rounds and Reps)

15-min AMRAP

Buy in with 500m row + 200m run

10 pull-ups

10 wall ball 14/20# to 10ft

3 burpee to plate

23/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Metcon (Time)

5RFT

3 Clean and Jerk 95/135#

1 Rope Climb

3 Clean and Jerk 95/135#

Run 200m

Post-WOD

Coaches Choice on midline or accessory time allowing (No Measure)

Coaches Choice on midline or accessory time allowing

22/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Back Squat (4 x 7)

Back Squat, start at 65% of 1RM and build to a heavy final set, rest 2min betw sets

Shoulder Press (3 x 3)

Strict Shoulder press, 75-80% of 1RM phyf

Push Press (3 x 3)

Push Press, 75-80% of 1RM phyf

Push Jerk (5 x 1)

Push Jerk, near-ME ea set

Post-WOD

Metcon (AMRAP – Reps)

Max Cals for score on rower: 4 sets of max cals for 90sec on, 30sec off

Metcon (Time)

75 ab mat sit-ups for time

COMP: Metcon (No Measure)

50 HSPU NFT

20/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

6 x 3 heaving snatch balance, heavy load ea set, rest up to 90sec betw sets

WOD

Metcon (AMRAP – Reps)

OTM for 10min

Odd – 3 hang snatch, moderate load (full re-set) at 70-75% of 1RM phyf

Even – max reps double unders for 20sec

Post-WOD

Metcon (AMRAP – Reps)

7min of Muscle-Up or Bar MU skill pending ability. Coaches – help ea athlete with skill progression.

COMP: 12 Muscle-Ups for time then max reps Bar MU until 7min is up.

1000m Row (Time)

Max Effort 1000m Row

COMP: Metcon (No Measure)

3 x 10 Pendlay row, heavy load ea set, rest 2min betw sets

21/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

5 rds at tempo – work at a consistent pace but recover enough to get the Rx’d work done

DE: 6 reps of Bench Press, approx 60-65% of 1RM

6 DL, moderately challenging load, min. 75% of 1RM

11 pull-ups
Add weight

WOD

Metcon (AMRAP – Rounds and Reps)

7-min AMRAP

4 burpees

4 DB Thrusters 20/35#

4 TTB

Post-WOD

Metcon (No Measure)

Coaches choice on midline or accessory or you may do a group run of 1-2 miles

19/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Squat Clean (1-1-1-1-1-1-1)

WOD

Metcon (Time)

15-12-9

Ring Dips kip/strict

Knee to elbow

Buy out with 800m run

Post-WOD

Metcon (No Measure)

3 rds resting 1min betw rds

12 V Ups

Max time L Sit Hold

17/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Snatch

12min to find 1RM snatch

WOD

Metcon (Time)

For time:

100 double unders



3 rds:

Row 12/15 cals

9 Thrusters 55/85#

9 TTB



20 burpees

10/15 ring dips

5/10 Muscle-Ups

16/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Deadlift (5 x 6)

DE: 5 x 6 DL, all at 65-70% of 1RM, rest 2min betw sets

Weighted Pull-ups (8 x 2)

8 x 2 Weighted Strict Pull-up

WOD

400m Run (Time)

Max Effort 400m Run
4 x 400m run at high tempo resting 1:1

Score worst time

Post-WOD

Metcon (No Measure)

Coaches Choice on midline time allowing

15/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Back Squat (5-5-3-3-2-2-2-1)

HB Back Squat: rest up to 2min betw sets

5 at 75% of 1RM

5 at 75%

3 at 80%

3 at 80%

2 at 85%

2 at 85%

1-2 at 90-95%

1-2 at 90-95%

Comp:

Rest 2min

2 x 8 at 65% of 1RM, rest 1min

Split Jerk

10min of Split Jerk skill. Work in sets of 2 reps at moderate load to focus on position and finish.

WOD

Metcon (Time)

Teams of 2, 5RFT

1 round is ea partner doing: (partners can start at different movements)

200m run

1 rope climb

10 Wall Ball 14/20# to 9/10ft.

14/06/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

OTM for 9min

1 Power Clean, 85-90% of 1RM

3 HSPU (Coaches to decide on kipping, strict or deficit of 6-8in.)Parallette or 8in def.

WOD

Metcon (AMRAP – Reps)

2 Rounds of Totals: rest 1min betw movements

Max reps Muscle-Ups for 3min

Max reps Box Jumps for 2min 24/30in

Max reps KB Swings for 1min 53/70# (American)

Post-WOD

Metcon (Time)

3 rds of task at a comfortable pace:

12 OH Walking Lunges 25/45#

12 GHD Sit-ups