WOD

23/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

50 Walking Lunges

:50 side Plank (L)

50 DU

:50 side Plank (R)

50 Sit-ups

:50 Plank

Pre-WOD

Metcon (No Measure)

10min of Muscle-Up

Skill work reps of 1-2 or working on MU progressions.

Athletes who are skilled at MUs should work in sets of 2-4 and/or mix in Strict MUs in sets of 1-2 reps.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

3/3 DB Snatch 40/30# Rx+45/35# (alt arms)

6 Burpees (to plate)

6 DL 105/65#

Run 100m

Competitors

Strict Chin-ups (25/20)

22/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

:30 imaginari Snatch Balance

:30 Imaginari lateral Box Jump

:30 imaginari High Hang

:30 Imaginari Wall Balls

:30 imaginari Push Jerk

Finish the WARM-UP with: 400m Run

Pre-WOD

1 Snatch Balance + 2 OHS (4×1)

With a full 1s pause in the hole on the last rep. of the OHS.
Rest 1min betw sets.

Work at light to moderate loads to work on stability and position (65-70% of 1RM Snatch)

Rest 2-3min

High-Hang Snatch (10min. of skill work at 70-80% of 1RM HS)

Work in singles but the goal is to get 7-12 quality reps done.

WOD

Metcon (Time)

Row 750m

15 Shoulder to OH 115/75# Rx+ 125/85#

Row 500m

12 Shoulder to OH 125/85# Rx+ 135/95#

Row 250m

9 Shoulder to OH 135/95# Rx+ 145/105#

Coaches choice on midline or accessory work

Competitors

Run 2 miles (Time)

Run 2 miles
At tempo (80%)

21/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

5 Scap Pull-ups + 5 Kipping

20 Med-ball Squat Clean



2 Rounds of:

10 Sumo Deadlift HP 45/35#

200m Med-ball Run
(cap of 15)

Pre-WOD

Deadlift (6×2)

Start at 75% and build to a heavy 2RM, rest to recover betw sets.

Bday WOD

Metcon (Time)

3RFT:

10 Hang Squat Cleans 95/65# Rx+ 135/85#

10 Lateral Burpees over bar

10 Pull-ups
(cap of 10)

Competitors

Good Mornings (3×6)

Wide Stance GM all at 75% of 1RM, rest to recover betw sets

Post-WOD

Metcon (No Measure)

NFT: 75 ABMAT Sit-ups

19/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

200 DU / 400 singles



4 Rounds of:

6 Muscle Snatch 45/35

8 Snatch Balance 45/35

10 OH Lunges 45/35

Pre-WOD

Snatch (3×6)

6 reps at 70-75% of 1RM

6 reps at 75-80%

6 reps at 80-85% phyf

Rest to recover betw sets

WOD

Metcon (Time)

5RFT

12 Wall Ball 20/14#

12 Pull-ups

2 BMU

6 Burpee Box Jumps 24/20in.

Buy-out: 200m Run with Wall Ball

18/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of:

200 Run

7 K2E

7 Thrusters 45/35
(cap of 15)

Pre-WOD

Metcon (No Measure)

EMOMx10

ODD – 4 HB Back Squat, challenging load (75-80% of 1RM)

EVEN – 7 DB Push Press with a full reset, max load ea set.

WOD

Metcon (Time)

18-15-12

Buy-in: 80 DU

Row for cals.

Ring Dips

Buy-out: 30 Box Jumps 24/20in.
(cap of 15)

Post-WOD

L-Sit Hold (Time)

Accumulate 2min. resting 20sec betw breaks
Score max-time on L-Sit Hold

17/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

20 Walking Quad Stretch

20 Frankenstein

20 Lunges Twist

20 Windmill

20 Side Lunges

20 Butt Kicks

20 High Knees

Dead by HSPU (AMRAP – Reps)

Cada 30s se suma un HSPU.

1st. 30s 1 HSPU

2nd. 30s 2 HSPU

3rt. 30s 3 HSPU



Finaliza cuando el tiempo nos pilla para la siguiente ronda.

WOD

Metcon (No Measure)

Run Session:

3 x 400m resting 1:2

Rest 3min.

6 x 200m resting 1:3

Rest 3min.

1 x 400m at recovery tempo.

16/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

AMRAPx10

5 Man-Maker 35/25

10 Wall Balls 20/14

15 Sit-ups

Pre-WOD

Push Jerk (8×2)

Starting at 75% of 1RM, build to a heavy 2RM.

Rest to recover betw sets.

WOD

Metcon (AMRAP – Reps)

4R for Task:

Total of 8/10 Muscle-ups

Total of 20 Ground to Shoulder 135/95# – Rx+ 165/115#

Total of 20 HSPU

Total of 20 Front Squats 135/95# – Rx+ 165/115#

Total of 20 GHD Sit-ups
Movements can be done in any order or combination.

(cap of 15)

Score is total points for reps.

Coaches choice on midline or accessory work

Competitors

Metcon (Time)

2000m Row
At tempo (80%)

15/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

50 DU

20/15 Push-ups



2 Rounds:

200m Run

10 Sumo DL+HP 45/35



2 Rounds:

10 OH Walking Lunges 35/25# (plate)

15 G2OH 35/25#
(cap of 15)

Pre-WOD

Metcon (Weight)

EMOMx7

2 Deadlift
(at 85-90% of 1RM phyf)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx7

Buy in: 25 Pull-ups

3 Hang Squat Clean Thrusters 95/65# Rx+ 115/75#

100m Shuttle Run (50m out, 50m back)
Rest 3min.

Metcon (AMRAP – Rounds and Reps)

AMRAPx3

8 ABMAT Sit-ups

5 T2B

3 V-ups

Competitors

Good Mornings (4×6)

All at moderate loads (70-75% of 1RM)

14/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

21 Snatch grip Deadlift 65/45

200m Run

15 Muscle Snatch 65/45

200m Run

9 Burpee over bar

Pre-WOD

Heaving Snatch Balance (5×2)

All sets at moderate loads (70-75% of 1RM Snatch)

Rest up to 90s betw sets

Hang Snatch (20)

Mid-thigh

4 reps at 70%

4 reps at 75%

6 reps at 80% COMP: 8 reps

6 reps at 85% COMP: 8 reps

Metcon (Calories)

5R of Max Row for cal:

90s ON, 90s OFF

Coaches choice on midline or accessory work

Competitors

Pendlay Row (3×8)

Heavy load ea set

Rest 1min betw sets

11/08/2017

Announcements

Recuerden nuestro Pico Duarte en comunidad! Sept. 14-17. 809-978-0303

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Warm-up (No Measure)

2RNFT

50 DU / 100 singles

25 Sit-ups



2RNFT

10 Weighted Step-ups DB 35/25

10 Push-press DB 35/25

100m Farmer’s Walk DB 35/25
(cap of 15)

WOD

Metcon (AMRAP – Reps)

EMOMx10

ODD – 6 DE Bench Press, (60-65% of 1RM)

EVEN – Max-reps pistols for 20s
Score total PISTOLS

Rest 3-5min

Metcon (Time)

25-20-15

Buy in: 20 T2B

KB Swings 53/35# (american)

ABMAT Sit-ups
(cap of 10)

Post-WOD

Metcon (Time)

2x800m Run
At high tempo, rest 3min betw

Competitors

Push-ups (50)

(optional 25# plate)