WOD

28/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Metcon (Weight)

Every 2min for 5 rds

4 Power Snatch 65-85#/95-135# pending athlete

6 HSPU (athletes may choose kipping, strict or 6-8in deficit)

WOD

Metcon (AMRAP – Rounds and Reps)

9-min continuous movement – intensity based on how athlete feels, keep position and technique efficient

Flying 40m sprint

3 reps of Split Jerk for skill, approx 70% of 1RM (off the rack)

3 DB hang power clean, moderate to heavy load
Weight in comments

Post-WOD

One Arm Dumbbell Row (3 x 12/12)

max load ea set, rest to recover betw sets
max load ea set, rest to recover betw sets

27/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Deadlift (5-5-3-3-3 )

Comp: 6-6-6-4-4-4

Push Press (3-3-3-2-2-2-1-1-1 )

Weighted Step-ups (3 x 10/10 )

Weighted Step-Up, 45-85# barbell on back

Ring Dips (20/30 Strict Ring Dips NFT)

25/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Heaving Snatch Balance (5 x 2)

all at moderate load for position/skill (approx 75% of 1RM snatch), rest up to 1min betw sets

Hang Snatch (15 x 1)

3 at 70% of 1RM hang snatch

3 at 75%

3 at 80%

6 more reps betw 80-90% phyf

Comp change the last 6 reps for this:

8 reps at greater than 85% of 1RM

WOD

Metcon (Time)

For Time:

2 rope climbs Rx+ legless

4 Muscle-ups (Rx+ 6)

6 DB Manmakers 30/45# (Rx+ 8)

8 Burpee Pull-Ups (Rx+ 10)

35/40 Calorie Row

Post-WOD

Metcon (No Measure)

40 Med Ball tap sit-ups NFT, 14/20#

24/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Back Squat (2-2-2-2-2-2-2)

Comp:

Rest 2min

2 x 8 at 65% of 1RM, move it quick and rest 2min

WOD

Metcon (AMRAP – Rounds and Reps)

6-min AMRAP

2 Hang Power Clean 85/125 Rx+ 105/155##

4/6 Push-ups

Post-WOD

Metcon (Time)

100 KB Swings for time 35/53# Rx+ 53/70# (American)

22/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Metcon (Time)

For time:

7-5-3

Muscle-Ups

Snatch 105/145# Rx+ 115/175#



Run 400m



7-5-3

Squat Clean 105/145# Rx+ 115/175#

HSPU Rx+ Strict HSPU



Run 400m



7-5-3

Burpee Box Jump Over 20/24in.

Thruster 45/65# Rx+ 65/95#



Run 400m

21/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Clean and Jerk (3-3-2-2-1-1-1)

Clean and Jerk: cap this to 18min

3 sets at 65% of 1RM

3 at 70%

2 at 75%

2 at 80%

Continue to work at loads between 75-85% of 1RM for movement efficiency

Comp: Do the first two sets re-setting as quickly as possible. Hit at least 5 reps at 85-90% of 1RM and if you feel good, hit a PR.

WOD

Metcon (Time)

10-20-30

Double Unders

Row for cals

KB Swing (American) 35/53# Rx+ 53/70#

Post-WOD

Metcon (Time)

4 rds at your own pace

9 One arm DB Row, near ME ea set

6/6 Pistols for skill

9 GHD Sit-ups

20/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD


Run 2 miles (Time)

Run 2 miles

Post-WOD

Metcon (No Measure)

Los coaches designaran pre o post WOD dependiendo del atleta

19/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

OTM for 12min

1, 4, 7, 10: 10/12 Pull-ups Rx+ CTB max reps for 30sec

2, 5, 8, 11: 6 Front Squat, heavy load (min. 75% of 1RM)

3, 6, 9, 12: 10/12 ring push-ups, rings set 5in off floor Rx+ must be done in 2 sets or less

WOD

Metcon (AMRAP – Rounds and Reps)

9-min AMRAP

30m shuttle (15m out, 15m back) of Overhead Plate Carry 25/45#

5 burpee to plate

5 squats
The shuttle is 2 reps

Post-WOD

Metcon (No Measure)

50 ab mat sit-ups NFT

30 TTB NFT

18/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Deadlift (4-4-4-3-3)

Comp:

5-5-5-3-3-3 w/ a 1 x 10 DE drop set at 60% of 1RM with chains

WOD

Metcon (Time)

6 rds of pulling a sub 1:50/1:35 Rx+ 1:40/1:30 row, D6, for as long as possible, rest 1:2
Anotar tiempo más corto de los 6

Post-WOD

Good Mornings (3 x 6 )

3 x 6 Good Mornings, moderate load (approx 70% of 1RM), rest 90sec betw sets

17/04/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (No Measure)

8-min Continuous Movement (intensity and load based on athlete ability)

1 Snatch (Coach to decide hang or full) at moderate load

3-5 CTB pull-ups to work on skill

2-5 HSPU (deficit as an option pending athlete)

WOD

Metcon (Time)

6RFT

2 Muscle-ups Rx+ Strict Muscle-Ups

4 OHS 95/135# (take bar from ground)

6 Ground to Shoulder 95/135 Rx+ 105/155#

8 Walking Lunges

Post-WOD

Metcon (No Measure)

As a group: 800m run working on run mechanics

Competitors

Metcon (No Measure)

5 legless rope climbs NFT

5 rope climbs

Run 800m at high tempo
Do after post wod