WOD

27/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Hang Power Clean (3-3-3-2-2-2-1-1)

WOD

Metcon (No Measure)

5-min of continuous movement

2-3 HSPU (can be strict or kip)

1 rope climb

50m shuttle run (25m out, 25m back)

Post-WOD

Metcon (Time)

3 rds of task, cap of 7min

7/10 strict chin-ups

7/7 Stationary Lunges holding 45/65# on back

25/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Metcon (Weight)

Every 3min for 4rds:

3 Clean & Jerk, 80% of 1RM Rx+ Go heavy load and do a full re-set betw reps

5/7 HSPU Rx + Strict or go Parallettes

WOD

Metcon (Time)

3 rds as Rx’d:

2 Rx+ 3 rope climbs – cap of 1min

Rest 30sec

20 Sumo DL High Pull 35/53 Rx+53/70# KB – cap of 1min

Rest 30sec

Run 250m – Cap of 1min

Rest 30sec

Post-WOD

Metcon (No Measure)

5-min continuous midline work

10 sec Hollow Rock hold

15 ab mat sit-ups

5 knee to elbow

24/3/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Rx: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Esc: CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Teen: CrossFit Games Open 17.5 Teens 14-15 (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

Tesc: CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

23/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

WOD

Metcon (Time)

5RFT

Run 400m

Row 500m

22/03/2017

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

2 HB Back Squat, 80-85% of 1RM phyf

3 Push press, 80-85% of 1RM phyf
Sumar los dos pesos

WOD

Metcon (Time)

6RFT

2 Ground to Shoulder 125/175#

2/3 Muscle-Ups

25 double unders

Buy out with 500m row

Post-WOD

Metcon (Time)

6 x 250m row resting 90sec betw sets
descansar 1 min y hacer la corrida

400m Run (Time)

Max Effort 400m Run
at high tempo

21/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

2 hang power snatch into 1 hang snatch (6 x 1)

2 hang power snatch into 1 hang snatch (thats one set)
3 sets at 70% of 1RM hang snatch

3 at 75%

High-Hang Snatch (2-2-1-1-1-1-1-1-1)

2 consecutive at 70% of 1RM hang snatch

2 consecutive at 75% of 1RM

1 at 80%

1 at 80-85%

5 more singles at any load between 80-90% of 1RM phyf

WOD

Metcon (AMRAP – Rounds and Reps)

8-min AMRAP

5 burpees

5 TTB

3/3 DB Snatch 25/40 Rx+ 40/50# alt arms

Post-WOD

Metcon (No Measure)

50 full sit-ups holding 15/25# DB to chest, NFT

20/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

DE: Bench Press (5 x 6)

all at 60-65% of 1RM, rest up to 2min betw sets

WOD

Metcon (No Measure)

OTM for 12min

Odd – 5 weighted strict pull-ups, BW-10#35-45# + 1-2 Muscle-Ups

Even – max reps double unders for 20sec

Metcon (Time)

4 rds at tempo

6/8 strict ring dips

10 Sit-ups holding 14/20# med ball
Comp: GHD

Post-WOD

Metcon (Weight)

2 x 90sec plank with BW/25#/45# plate on back, rest 1min betw sets

17/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

,: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups
,

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

18/03/2017

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
Competitors – pending 17.4, mix in 20 reps of Snatch work at loads that reflect your energy level.

16/03/2017

CrossFit Downtown, CrossFit Punta Cana – CrossFit

Warm-up

Calentamiento por Coach (No Measure)

Calentamiento designado por el coach

Pre-WOD

Deadlift (3-3-3-2-2-2-2)

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Post-WOD

Metcon (Weight)

3 x 12/12 One arm DB Row, max load ea set

Metcon (No Measure)

8 legless rope climb NFT